Wednesday 09/17/2025

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Strength
Clean + Front Squat + Jerk 4x3
Clean & Jerk Complex:
Clean + Front Squat + Jerk (Or Push Jerk) (4x3 @ 75-80%)
- Focus: Strong catch, tight front rack, aggressive split
Post: 3 sets of 10 Seated Single Arm Rows with Band

WOD
"Broadhead"
For Time:
21-15-9-9
Thrusters 95#/65#
Lateral Burpees over the Bar

Tuesday 09/16/2025

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Accessory
Gymnastics - Pulling (Week 4)
8 minute EMOM
Level 1: 
Odd minute: Complete 30% of your 1 rep max effort from week one of Ring Rows
Even minute: 10-20 second hang on rig

Level 2: 
Odd minute: Complete 30% of your 1 rep max effort from week one of Kipping Ring Pull Ups
Even minute: 20 second hang on rig

Level 3: 
Odd minute: Complete 30% of your 1 rep max effort from week one of Ring Muscle Ups
Even minute: 30 second hang on rig
Score the number of reps completed per set for the odd minute movement

* If you did not complete the max test, instead do 30 seconds of work for the odd minute.

WOD
"The Stalk"
20:00 AMRAP
20/16 Calorie Row
50ft Farmers Carry (50s/35s)

* Add 50ft after each round