WARM UP – MOBILITY
2 rounds:
-90s Row
-Dynamic joint rotations and stretches
—
Green band hamstring + front rack stretch
Tech: Power Cleans + Touch and go technique
WOD A
15 mins to build to a heavy but unbroken set of 5 power cleans (must be touch and go, or quick re-grip on the floor for newer lifters is ok)
Scale to Hang power clean x 5 if you are newer to Olympic lifting.
POWER CLEAN X 5
WOD B
THREE LITTLE BIRDS
Complete 3 rounds for total AMRAP reps completed: (20-22.5 mins)
In 5 mins:
Row 500/450m, then AMRAP in remaining time:
6 Alt. Single arm devil press (50/35)
8 Toes to bar
10 Alt. Dumbbell box step ups (24/20″ – 50/35lb)
– rest 2:30 between sets –
—
Busy classes, partner up and share a rower, stagger start by 2:30
Dumbbell can be held anywhere for box step-ups.
ACCESSORY
2-3 rounds of each superset: rest as needed between
1) 12-15 GHD Sit-ups + ME GHD Hollow hold
(sub: anchored weighted abmat sit-ups + hollow hold)
2) 8-10 Cuban presses (weighted dowel or barbell) + 15-20 Banded face pulls
