4390 Monday 3/9/2026

A
2 rds
300m row
10 empty barbell cleans
10 bootstrap squats
10 empty barbell jerks

2 rds
5 wall squats
5 inchworm pushups
5 med ball cleans

2 rds
1-3 eccentric strict hspu
3 wall balls
3 kipping hspu
3 wall balls

*Spend remaining time warming up for clean and jerk loading
(15 min)

B
12 min EMOM
1 Clean & Jerk

C
3 rds
400/300m row
20 wall balls
10 hspu
-rest 30 sec-
*12 min timecap

D
Coach led mobility
(5 min)