WOD

Hang Power Clean
5-3-1-5-3-1-5-3-1

*Compare to 06.18.2025 for singles

How to approach Heavy Days. Warming up, choosing the weight, rest periods & more. 
Linchpin Conversations #113

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2 Rounds for time of:
30 Med Ball Cleans, 20/14
15 Dumbbell Push Press, 50's/35's
15 Pull-ups

Rest 5 min, then...

2 Rounds for time of:
30 Wall Ball Shots, 20/14
15 Burpees
15 Pull-ups

*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!

For time:
3 x 1 Mile Run

*Rest as needed between each.
*Compare to 02.11.2025
*Listen to Linchpin Conversations #140 regarding Rest Periods

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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!

9-8-7-6 reps, for time or not:
Front Squat, 60% 1RM
Push Jerk

Rest 5-10 min, then...

5 Rounds, for time or not:
5 Bar Muscle-ups
15/10 Calories, Air Bike

Or as a 2-person team,

5 Rounds for time, or not:
Partner "A"
6 Front Squat, 60% 1RM
6 Push Jerk
Partner "B"
6 Front Squat, 60% 1RM
6 Push Jerk

Rest 5-10 min, then...

5 Rounds for time, or not:
Partner "A"
5 Bar Muscle-ups
15/10 Calories, Air Bike
Partner "B"
5 Bar Muscle-ups
15/10 Calories, Air Bike

*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,...