2026-09-29 WoD

WARM
400m run
2x
{
spidermans
clean drills
kip swings
1min row
}

MAIN

A. 4 sets, every 3 min,
{
1 HangPowerClean
1 Front Squat
1 HangSquatClean

3 pullups with pause at top

25 SU
}
95#, 115#, 135#, 155# (last HSC was a HPC)

B. For time
{
20 strict pullups (was an option vs 30 kipping)
250 SU (Rx was 150 DU)
1000m Row
}
8:56