WARM UP – MOBILITY
5 mins dynamic – hamstrings/hinging
–
2 rounds:
10 Cuban Press w/light plates or DB’s
15 Russian KB Swings
6-8 Box Jumps
–
Power Clean warmup w/BB
WOD A
Power Clean
Power Clean x 5
E90SECS x 8 sets (12 mins)
5 T&G Power Cleans @ 60-70% of 1RM
—
-These should be a medium-heavy weight today, focus on speed and consistency in your technique
-You can build a little as needed, but don’t go to failure
WOD B
Deadlift
Deadlift x 12
Alt. EMOM x 3 sets of each (12 mins)
1) 12/8 Cal Bike
2) 12 Burpees
3) 50 Double Unders
4) 12 Deadlifts @ 55-60% of 1RM
—
-No more than 40 secs per station so scale reps accordingly
-Deadlifts should be a weight that you can do UB, but you may break them into 2 sets if needed
ACCESSORY
3 super sets:
8-12 GH Raises
20-30 Banded G-mornings
20-30 Russian Twists
10-15 Ab-wheels
-rest 2 mins-
