HWPO Lift
Warmup
GOWOD Protocol
Clean
3 x 1 68%
3 x 1 70%
3 x 1 72%
1 min rest
3-Position Clean DL + Pull
4 x 1+3 85%
Jerk
1 min rest
3 x 3 68%
3 x 2 70%
3 x 1 72%
Jerk Primer
pause in dip, pause in split
4 x 2 55%
Successories
3 - 5 sets
30 second wall sit
30 second basketball abs
10/10 weighted bulgarian split squat
15 Banded Tricep Extensions
15 Banded Facepull
Conditioning
4 Sets - 2:00 on/ 1:00 off
15 Dual Dumbbell Deadlift 70/50lbs
15/12 cal row
Max chest to bar in time remaining
