WARM UP – MOBILITY

Dynamic laps (open hamstrings)

Bird dogs, heels elevated glute bridges, core warmups

BB good mornings, deadlifts

Clean complex warmup

WOD A

1 POWER CLEAN + 1 HANG CLEAN

E90SECS x 8 sets:

1 Power clean + 1 hang clean

– Build as needed to a heavy set in the complex

WOD B

DEADLIFT

DEADLIFT X 8

E2.5MOM x 4 sets:

8 Deadlifts @ 50/55/60% x 2 sets

ACCESSORY

3-4 Sets, rest as needed:

8-12 GH raises

10-15 Paloff press /side