Strength
Every 1:30 x 6 sets
2 reps jerks- build load
Every 1:30 x 6 sets
2 reps power cleans @70-75%
WOD
"Brew Crew"
For Time
20-16-12
alternating reverse lunges 115/85 (rack it however you want)
front squats
power cleans
Post WOD
ISO Progression. https://www.instagram.com/p/Dc_cznnOFz1/
Each hold is done for 10 seconds on one side without putting the other foot on the ground.
1. Figure 4
2.RDL with bent knee, heel to the ceiling
3. Pistol position- push foot forward
4. RDL with straight leg
5. Hip airplane
10.27.2026
Next
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