WARM UP / MOBILITY
5 min warm-up + dynamic stretch
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Green banded: anterior hip opener lunge + Front rack stretch + (slide bands up posts) overhead/lat stretch.
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Front squat + Clean warm-up/tech with empty barbells (Review WOD A complex)
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Green banded: anterior hip opener lunge + Front rack stretch + (slide bands up posts) overhead/lat stretch.
—
Front squat + Clean warm-up/tech with empty barbells (Review WOD A complex)
WOD A
HALTING CLEAN DEADLIFT + HANG CLEAN + CLEAN
Pause for 2s @ mid shin, knee caps, mid thigh on the clean deadlift.
Perform a Hang clean from above the knees, re-set/drop and perform a full clean
Perform a Hang clean from above the knees, re-set/drop and perform a full clean
5 min to warm-up then;
Every 90s x 8 working sets:
Start at ~65% of 1RM Clean and build as needed to a heavy set.
(17 min total)
Every 90s x 8 working sets:
Start at ~65% of 1RM Clean and build as needed to a heavy set.
(17 min total)
WOD B
FEEL THE BERN!!
Complete AMRAP in 12 min:
6 Clean & Jerks (155/105)
12 Pull-ups
24 Doubleunders
6 Clean & Jerks (155/105)
12 Pull-ups
24 Doubleunders
WOD C (Optional Accessory)
3 rounds NFT: (Rest as needed)
20 x Top down alternating dumbbell press (10/arm)
20 x Top down alternating dumbbell bent over rows (10/arm)
20 x Hollow tuck-ups or V-ups
20 x Top down alternating dumbbell press (10/arm)
20 x Top down alternating dumbbell bent over rows (10/arm)
20 x Hollow tuck-ups or V-ups
