WOD

Clean & Jerk
3-3-3-3-3

*Full clean, aka, squat clean
*Compare to 11.26.2024

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10 down to 1 reps, not for time of:
Chin-ups, strict & weighted

Rest as needed, then...

3 Rounds for time of:
30 V-ups
300m Run

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REST DAY!
Get out of the gym.

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!

CHECKPOINT BRAVO
"Swamp Donkey"

Deadlift 1RM

Rest as needed, then...

For time:
40 Deadlifts, 225/155
50 ft R-arm OH Lunge
50 ft L-arm OH Lunge

OH Lunge: 
Men: one 53-lb. kettlebell
Women: one 35-lb. kettlebell
*Compare to 08.09.2025

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4 Rounds of:
80 Double-unders
6 min of Conditioning*
40m Bear Hug
20 Box Jumps, 24"/20"

*Conditioning will be:
Round 1 & 3 = Running for meters
Round 2 & 4 = Rowing for calories
*You choose Bear Hug load & object.

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!