DATE – Wednesday
Warm-up:
Alternating tabata (4 rounds of each)
Hollow Rocks
Jumping Lunge
Mobility:
Hamstring stretch and thoracic twist while lying on your back using a band around the foot
WOD A)
Deadlift: In 15 min build to a “safe” heavy Deadlift triple. Focus on perfect mechanics over max load. Accumulate at least 5-6 working sets but do not attempt more that 3 sets over 85% of 1RM)
Tech the hang power clean, ring push up, and set up for WOD.
WOD B)
10 Min AMRAP:
6 Hang power clean (155/105)
9 Box jumps (30/24”)
12 Ring push ups (Rx is rings set 3-4” above the ground or box. Sub regular push-ups as needed)
