4428 Thursday 4/16/2026

A
3 rds
200m row
20 hollow rocks
20 plank shoulder taps

2 rds
20 alt groiner stretches
10 wall scap hspu
10s Lsit hold

With an empty barbell
5 clean deadlifts
5 muscle cleans
5 hang power cleans
*Increase weight and repeat to warmup to power clean weight
(15 min)

B
Power Cleans
6x2
*All weights at the same top weight
(15 min)

C
750/600m Row
1 min Lsit Hold
750/600m Row
2 min Handstand Hold
750/600m Row
3 min Dual KB Hold - 1 in front rack, 1 overhead. Switch as needed
*16 min timecap