WARM UP – MOBILITY

2 rounds:

~30-45s Skipping / DU practice

15-20 Banded good mornings

5/direction KB halos

5/side KB windmills

6-8/side Single leg RDL’s (Hold KB in opposite hand)

Tech: Deadlift + review/demo banded variation

WOD A

DEADLIFT X 3

Every 90s x 8 sets:

3 Deadlifts @ 50-55% across (+ possible band tension for experienced athletes)

No touch and go, lower and re-set / re-tension for each rep.

These deadlifts should be relatively light / dynamic effort, focus on perfect mechanics and bar speed specifically past the knee. Not building to a heavy set of 3 today!

WOD B

SHINY HAPPY PEOPLE

Complete 4 rounds for total reps completed: (11 mins)

30s AMRAP Alternating DB Snatch 50/35

30s AMRAP Goblet curtsey lunge (50/35)

30s ARMAP Hand release push-ups

30s AMRAP Dumbbell drag throughs (50/35)

– 60s Rest –

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