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)
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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)
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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 –
