WARM UP – MOBILITY
Pull out a barbell, box, and a green band
Dynamic lower body warm-ups, banded good mornings, Russian box step-ups, and step down box jumps
Green band p-chain and front rack stretch
Warm-up/Tech: Barbell complex
WOD A
Every 2:30 x 6 sets: Complete as an unbroken complex
8 deadlifts + 6 Hang power cleans + 4 front rack lunges
Start at a light-moderate weight and build as needed to a heavy set.
DEADLIFT, HANG POWER CLEAN, LUNGE COMPLEX
Complete as an unbroken complex:
8 Deadlifts
6 Hang power cleans
4 Front rack lunge steps (alternating)
WOD B
Complete 3 rounds of:
12-15 Double DB or KB Romanian deadlifts @3,0,X,1
- rest 20-30s
8-10/leg KB front rack Russian box step-ups*
– rest 90s-2min
*Hold single KB in the front rack on your working leg side
WOD C
Complete 3-4 rounds of:
50ft Sled push + 50ft Reverse sled drag (heavy but unbroken)
- rest 20-30s
60s Double KB front rack hold (heavy but unbroken) - rest 90s-2min
