DATE – Tuesday Aug 5th

 

Warm-up: Dynamic warm-up (hip / hamstring / squat / thoracic focused)

8-10 x Plate squat (15/10lb @3,2,X,1)

10-12 x Overhead static lunges (15/10)

15-20 x Barbell good mornings

 

Mobility: PVC front rack stretch 60s/side (Coaches – Demo and explain WOD A)

 

WOD A) Every 90s x 10 sets:

Halting clean deadlift + hang clean + clean

 

– 20 min total (5 min warm-up / prep time + 15 min for sets)

– Pause just above the knee for 2-3s before finishing the clean grip deadlift.

– Suggested loading based off 1RM Clean: 60, 70, 75, 75, 80, 80, 85, 85, 90, 90+%

 

WOD B) AMRAP in 15 min:

6 x Power cleans

8 x Step back lunge (front rack)

10 x Burpee over the bar

 

Adv: 165/115

Int: 135/95

Beg: 95/65 or less

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