WARM UP / MOBILITY
Dynamic warm-up: Hip / Hamstring / Mid-line focused
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Banded hamstring stretch laying on the ground: Up / Out / Across x 30-40s each
Banded front rack stretch (stand on the band, then over the shoulder) – Coaches: review WOD A while doing this.
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Banded hamstring stretch laying on the ground: Up / Out / Across x 30-40s each
Banded front rack stretch (stand on the band, then over the shoulder) – Coaches: review WOD A while doing this.
WOD A
POWER CLEAN X 3
4-5 min to warm-up / tech power clean, then:
EMOM x 10 min: 3 x “touch and go” power cleans
Start at ~60% of 1RM power clean and build across the set to a heavy unbroken set of 3
EMOM x 10 min: 3 x “touch and go” power cleans
Start at ~60% of 1RM power clean and build across the set to a heavy unbroken set of 3
WOD B
DEADLIFT
3 X 1 : LBS.
In 20 minutes complete the 7 working sets:
5 @ 65%
5 @ 70%
3 @ 75%
3 @ 75-80%
1 @ 80-85%
1 @ 85-90%
1 @ 90-95% (Heavy single but NOT a 1RM!)
5 @ 65%
5 @ 70%
3 @ 75%
3 @ 75-80%
1 @ 80-85%
1 @ 85-90%
1 @ 90-95% (Heavy single but NOT a 1RM!)
WOD C
Complete 3 rounds for quality:
8-10 x GH Raise
8-10/side x Single arm bent over rows (@3,0,X,1)
15/side x KB side bends
8-10 x GH Raise
8-10/side x Single arm bent over rows (@3,0,X,1)
15/side x KB side bends
