WARM UP – MOBILITY
Dynamic running warm-up
then 2 rounds with a light-moderate KB:
15 KB swings
10 Goblet step back lunge steps
10 Goblet squats
– 30-45s/side Hip opener between rounds
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Review / Warm-up WOD A movements with an empty barbbell
WOD A
3 DEADLIFTS, 2 HANG POWER CLEANS, 1 FRONT SQUAT
10 mins to build quickly to a heavy but not max set of the complex:
3 deadlifts, 2 Hang power cleans, 1 front squat
WOD B
JUDGMENT DAY
Complete AMRAP in 20 mins:
6 Deadlifts
6 Hang Power Cleans
6 Front squats
400m run
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Rx: 155/105
Scale barbell weight so that at least a few rounds of the complex can be completed unbroken.
ACCESSORY
1) 3 super sets:
8-10 GH Raises
20-25 Reverse Hypers (off of the GHD machine)
60s Face up Chinese plank (heels and shoulders on a bench, add weight plate to lap as needed)
– Rest 2 min –
2) 3 super sets:
12-15 Ab-wheel rollouts
30 Russian twists
15-20/side weighted oblique side bends
– Rest 2 min –
