02.12.2026

Strength
Every 1:30 x 4 sets 
3 position cleans (squat)
set 1-2 @ 40%
set 3-4 @ 50%
 
The 3 positions should be in this order: hip, mid knee, and floor.
 
Cardio + power cleans- practicing for the Open 
Every 90 seconds x 8 sets
set 1-3: 4 lateral burpee over bar + 3 power cleans @50%
set 4-6: 4 lateral burpee over bar + 2 power cleans @60%
set 7-8: 4 lateral burpee over bar + 1 power clean @70%
 
 
WOD
"Epic Sip"
15:00 EMOM
min 1- 6 C2B pull ups + 4 KB swings 53/35
min 2- 10 V-Ups
min 3- 200 feet (8 x 25ft.) shuttle runs