WARMUP/MOBILITY
5 mins dynamic hamstrings / lower back
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1 Round, 5 reps per side on each exercise, 1 sec hold per rep, 10 sec hold on last rep
Superman Raises
Split Squats (not rear foot elevated) per leg
Single Leg Good Mornings
Single Leg Glute Bridges
Superman Raises
WOD A
Deadlift
20 mins to establish a 1RM Deadlift
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8-10 reps @ 40-50%
6-8 reps @ 50-60%
4-6 reps @ 60-70%
2-3 reps @ 70-80%
Proceed in singles, adding by feel after 80%
WOD B
Death By Clean & Jerk
1 rep on the first minute, 2 reps on the second minute, 3 reps on the third minute… continue going until you can no longer complete your reps within the minute
Clean & Jerk 135/95lb (any style)
*Score = round completed + extra reps
ACCESSORY
3 Rounds:
Max GH Raises
30-40 secs HEAVY weighted plank
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Crossover Recovery or Iron Scap
