DATE – Friday April 18th

 

Warm-up: Big group dynamic warm-up

 

Mobility: Banded hamstring floss + banded shoulder/overhead stretch

 

Review Barbell movements + 7-10 min to practice / warm-up to working weight.

 

WOD A) Partner WOD: Pair up with someone of similar strength and complete for time:

 

50 Pull-ups (one person working at a time – break up as needed) then;

“Partner DT”, complete 10 rounds (alternating complete rounds only) of:

12 x Deadlifts

9 x Hang power cleans

6 x Push Jerks

then:

50 Pull-ups

 

Beg/Int, scale pull-ups to 30/40 reps.

Choose DT loading accordingly:

Rx+ 175/115lb

Rx: 155/105lb

Int: 115-135/75-85lb

Beg: 95/65lb (or less)

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