WARMUP/MOBILITY
Big dynamic stretch
—
2 Rounds:
10 KB Swings
50′ OH Carry left
10 KB Swings
50′ OH Carry right
WOD A
DT Complex
4 Deadlifts
3 Hang Power Cleans
2 Shoulder to Overhead
10 mins to build to a heavy set in the complex
WOD B
DT 200
5 Rounds for time:
12 Deadlifts 155/105lb
9 Hang Power Cleans
6 Shoulder to Overhead
200m Run
Accessory
3 sets:
15-20 GHD weighted hip extensions
2-3 Crossover Plyo exercises
