DATE – Tuesday Aug 5th
Warm-up: Dynamic warm-up (hip / hamstring / squat / thoracic focused)
8-10 x Plate squat (15/10lb @3,2,X,1)
10-12 x Overhead static lunges (15/10)
15-20 x Barbell good mornings
Mobility: PVC front rack stretch 60s/side (Coaches – Demo and explain WOD A)
WOD A) Every 90s x 10 sets:
Halting clean deadlift + hang clean + clean
– 20 min total (5 min warm-up / prep time + 15 min for sets)
– Pause just above the knee for 2-3s before finishing the clean grip deadlift.
– Suggested loading based off 1RM Clean: 60, 70, 75, 75, 80, 80, 85, 85, 90, 90+%
WOD B) AMRAP in 15 min:
6 x Power cleans
8 x Step back lunge (front rack)
10 x Burpee over the bar
Adv: 165/115
Int: 135/95
Beg: 95/65 or less
