WOD Blog

Mon, Jul 7 2025

070725


(Time)
Warm up
1. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

2. Barbell Prep - all to power position

Burgener Warm Up Clean - 3-5 reps of each position

Front Squat Skill Transfer Exercises - 3-5 reps of each movement

3x High Hang Clean + 3x Hang Clean + 3x Clean

Skill
Hang Power Clean

*Do a set every 1 minute and 30 seconds.

10 Sets
3 Hang Power Clean (from below the knee) Start at 70-75% 1RM and build to a weight you don’t miss but is not easy

Conditioning
For Time
10-8-6-4-2
Back Rack Walking Lunge (115/80)
Box Jump Overs (24/20)
-straight into-
1500m Ski




The Leadville Box
615 US-24 Unit D
Leadville, CO 80461 (view larger map)