Friday, August 20, 2021
WARM UP – MOBILITY
5 Sets on a rower, ski or bike:

20 secs easy / 10 secs hard

General dynamic warmup
BB power clean warmup

WOD A
CLEAN MACHINE
E2.5MOM x 6 sets (15 mins)
15/12 Cal Row, ski, or 12/9 Cal bike

5 Power cleans

  • Build each set or as needed on cleans, recording heaviest weight used (no going back down in weight)
  • Goal is to go hard on your machine (80-85%), no sandbagging!
  • Cleans can be T&G or singles

WOD B
SUMO DEADLIFT X 8
4 Super sets:
8 Sumo deadlifts
8 DB side lunges /side
15-20 Banded low rows

– Rest 60-90 secs –

  • Build as needed on deadlifts

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