WARM UP – MOBILITY
Quick dynamic joint rotations (hips / midline / shoulders)
1 round:
15-20 Banded good mornings
10-15 Hollow rocks or 15-20s Hollow hold
5 Inchworm – push-up – cobra – down dog
15-20 Band pull throughs
10-15 V-ups or tuck ups
6-8 Pike/downdog HSPUs
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Green band posterior chain floss and front rack stretch
Barbell review / Warm-up: Deadlifts + Power cleans
WOD A
Every 3 min x 5 sets:
5 Power cleans (drop or re-set for each lift, build as needed to a heavy set)
5-8 Strict Handstand push-ups (Aim for 5+ unbroken each set)
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Challenge the HSPU by adding deficit, wall facing, or tempo
Scale by shortening the ROM (2 mat max), Banded, Pike variations, or controlled negatives.
POWER CLEAN X 5
WOD B
Every 3 min x 5 sets:
5 deadlifts (lower and re-set/no drop/no touch and go, build to a heavy but smooth set of 5)
10-15 Push-ups (Aim for 10+ unbroken each set)
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Challenge push-ups by adding weight plate on back, banded, plyo/clapping or elevated feet)
Scale by raising hands, banded help etc.
DEADLIFT X 5
Optional Conditioning
500 METER ROW
500 meter row for time
Be sure to set rowers up for a 500m count down to get a real time.
Also make sure your record your final time, not your last 500/split time shown on the screen (often similar numbers!)
ACCESSORY
2-3 rounds: rest as needed
6-8/side Single leg RDL’s @3,0,1,1 (hold single DB/KB in opposite hand from working leg)
15-20 KB/DB Oblique side bends + 100ft single arm farmers carry / side
