02.20.2026

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
Bike 10/8 cals then *power clean
set 1-3: 3 power cleans @65%
set 4-6: 2 power cleans @75%
set 7-8: 1 power clean @80%
 
WOD
"Goose Island" 
9:00 AMRAP
8 shuttle runs (1 rep= 25 feet)
10 single DB box step ups 24/20"  50/35 35/25 RX+ 70/50 (55+ RX 35/25)
3 wall walks