MOBILITY
5 mins joint prep – spine, shoulders
—–
2 Rounds
6/6 Single leg good mornings + 10s hold
6/6 Single leg glute bridge + 10s hold
—–
Band pull-aparts & presses
—–
2 Rounds
6/6 Single leg good mornings + 10s hold
6/6 Single leg glute bridge + 10s hold
—–
Band pull-aparts & presses
wARMUP
10 mins to warmup on the barbell – practice some light-moderate clean and jerks, then some heavier deadlifts
WOD A
3 Couplets
For time
1) 15-12-9 reps of
Deadlifts 275/185lb (no more than 70% of 1RM)
3/2 Rope Climbs after each set
-Rest 4 mins-
2) 15-12-9 reps of
Hang Power Cleans 165/110lb
Handstand Pushups – strict for men
-Rest 4 mins-
3) 15-12-9 reps of
Shoulder to overhead 135/95lb
Toes to Bar
