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
