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
