WOD

Box Jumps:
10-20 reps

Power Clean
1-3-5-7-9-11

Recommended loading:
3 reps @ 80% 1RM
5 reps @ 75% 1RM
7 reps @ 70% 1RM
9 reps @ 65% 1RM
11 reps @ 60% 1RM

*Compare to 12.31.2024 for 1RM

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5 Rounds, not for time:
1000m Air Bike
10 Box Step-ups, R-leg
10 Box Step-ups, L-leg
5 Pull-ups, strict & weighted
10 Single Arm Push Press, R-arm
10 Single Arm Push Press, L-arm
5 Pull-ups, strict & weighted

*You choose loads.

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REST DAY!
Get out of the gym.

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"Jerry"
For time, or not:
1 Mile Run
2k Row
1 Mile run

*Compare to 10.16.2024

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21-15-9 reps for time of:
Dumbbell Hang Squat Cleans
Pull-ups

Men: Two 50-lb. dumbbells
Women: Two 35-lb. dumbbells

Or as a 2-person team,

2 Rounds of:
Partner "A"
22 Dumbbell Hang Squat Cleans
22 Pull-ups
Partner "B"
22 Dumbbell Hang Squat Cleans
22 Pull-ups

Men: Two 50-lb. dumbbells
Women: Two 35-lb. dumbbells

*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!