WARM UP – MOBILITY
Laps of rig + dynamic hamstrings & hips
–
2 Sets:
8-12 Banded plank rows /side (from elbows or hands)
15 Banded good mornings
10-15 banded glute steps /side
10 Plate squats @ 32X1 tempo
–
BB hang clean warmup
WOD A
HANG CLEAN X 5
E90SECS x 7 sets (10.5 mins)
5 Hang squat cleans
—
– Hang cleans from above knees, not high hang
– Build as/if needed but these are short intervals so don’t go too heavy
WOD B
MULTIPLY
7 Rounds for time:
7 Deadlifts 255/170lb
14 Wallballs 20/14lb
49 Double unders
—
– DL weight 50-60% of 1RM; should be able to do multiple sets UB
– Scale WB reps down to 10 if needed
– DU’s 45-60 secs
ACCESSORY
3-4 Sets:
15-20 Banded hamstring curls (or 8-12 GH raises)
30-40 secs Weighted plank
– rest 60-90 secs –
