Clockforge 60

EMOM

60-minute session with structured blocks: Mobility, Warm-up, Main WOD, Renfo, Stretching.

MOBILITY (8:00)
- Hip opener sequence + shoulders + calves

WARM-UP (12:00)
- 3 rounds: 150m row, 6 light power cleans, 8 V-ups, 6 burpees

MAIN WOD (30:00)
EMOM 30
- Min 1: 10/8 cal row
- Min 2: 8 power cleans @60/42kg
- Min 3: 12 toes-to-bar
Scale: 8/6 cal, @43/30kg, hanging knee raises
RX+: 12/10 cal, @70/50kg, bar muscle-ups 6 reps

RENFO (5:00)
- 3 sets: 12 DB strict press @22.5/15kg

STRETCHING (5:00)
- Hip flexor + forearms + thoracic opener