WARM UP – MOBILITY
Big dynamic stretch
Front rack/overhead mobility
–
Tech WOD A
WOD A
2 PAUSE CLEANS + 1 JERK
Pause at knees for 3 secs each rep
-In 20 mins, build to a heavy set of 2 pause cleans + 1 jerk
-Drop and reset for 5-7 secs between reps
-Build no heavier than 80-85%, try to get some good quality heavy sets in
-Rest 2-2.5 mins between sets
WOD B
DEADLIFT X 6
Alt. EMOM x 5 sets of each:
1) 6 deadlifts @ 70-75% of 1RM
2) 15 UB wallballs – pick a weight that’s challenging but UB
ACCESSORY
1) 3 super sets:
10-15 GH raises
8 single leg DB RDL’s /side
15-20 swiss ball hamstring curls
-rest 2 mins-
—
2) 3 super sets:
10-15 ab-wheels
60 secs weighted plank
-rest 1:30-2 mins-
Optional Conditioning
1) Tabata bike
-rest 2 mins-
2) Tabata double unders
