WOD

Loading Notes:

Suggested Loading Jumps

3 @ 70-75%

3 @ 80-85% of anticipated 3RM (Opener)

3 @ 88-92%

3 @ 95%+ (Peak Attempt)

Score = Sum Total Time (3 Sets)

Goals: 3:30-4:15 per Set

Time Cap: 4:30 per Set

Stimulus: Mixed Modal / Muscular Stamina

RPE: 8/10

Primary Objective: Complete each set in 3:30-4:15, targeting a steady 2k row pace that leaves grip and shoulders ready for the lunge and wall walks.

Secondary Objective: Lunge unbroken for the full 50ft (15m) across all three sets, no dumbbells down mid-effort.

Competitor:

Every 5:00 x 3 Sets

500/450m Row

50ft (15m) Dual Dumbbell Farmers Walking Lunge

5 Wall Walks

Dumbbells: 70/50lb (32/22.5kg)

Hotel Gym / Travel:

Every 5:00 x 3 Sets

400m Run

50ft (15m) Dual Dumbbell Farmers Walking Lunge

5 Inchworm Push-Ups + :20 Handstand Hold or Wall Walk if wall available

Dumbbells: 50/35lb (22.5/15kg)

Loading Notes:

Suggested Loading Jumps

3 @ 70-75%

3 @ 80-85% of anticipated 3RM (Opener)

3 @ 88-92%

3 @ 95%+ (Peak Attempt)

Score = Sum Total Time (3 Sets)

Goals: 3:30-4:15 per Set

Time Cap: 4:30 per Set

Stimulus: Mixed Modal / Muscular Stamina

RPE: 8/10

Primary Objective: Complete each set in 3:30-4:15, targeting a steady 2k row pace that leaves grip and shoulders ready for the lunge and wall walks.

Secondary Objective: Lunge unbroken for the full 50ft (15m) across all three sets, no dumbbells down mid-effort.

Competitor:

Every 5:00 x 3 Sets

500/450m Row

50ft (15m) Dual Dumbbell Farmers Walking Lunge

5 Wall Walks

Dumbbells: 70/50lb (32/22.5kg)

Hotel Gym / Travel:

Every 5:00 x 3 Sets

400m Run

50ft (15m) Dual Dumbbell Farmers Walking Lunge

5 Inchworm Push-Ups + :20 Handstand Hold or Wall Walk if wall available

Dumbbells: 50/35lb (22.5/15kg)

Loading Notes:

Suggested Loading Jumps

3 @ 70-75%

3 @ 80-85% of anticipated 3RM (Opener)

3 @ 88-92%

3 @ 95%+ (Peak Attempt)

Score = Sum Total Time (3 Sets)

Goals: 3:30-4:15 per Set

Time Cap: 4:30 per Set

Stimulus: Mixed Modal / Muscular Stamina

RPE: 8/10

Primary Objective: Complete each set in 3:30-4:15, targeting a steady 2k row pace that leaves grip and shoulders ready for the lunge and wall walks.

Secondary Objective: Lunge unbroken for the full 50ft (15m) across all three sets, no dumbbells down mid-effort.

Competitor:

Every 5:00 x 3 Sets

500/450m Row

50ft (15m) Dual Dumbbell Farmers Walking Lunge

5 Wall Walks

Dumbbells: 70/50lb (32/22.5kg)

Hotel Gym / Travel:

Every 5:00 x 3 Sets

400m Run

50ft (15m) Dual Dumbbell Farmers Walking Lunge

5 Inchworm Push-Ups + :20 Handstand Hold or Wall Walk if wall available

Dumbbells: 50/35lb (22.5/15kg)

This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.

Loading Notes:

- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.

- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.

- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.

This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.

Loading Notes:

- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.

- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.

- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.

This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.

Loading Notes:

- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.

- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.

- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.

This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.

Loading Notes:

- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.

- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.

- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.

This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.

Loading Notes:

- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.

- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.

- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.

This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.

Loading Notes:

- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.

- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.

- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.