Warmup)
2-3 mins running drills
2 rounds:
Banded glute bridge x 15 reps – orange or red band around knees
Banded good morning x 15 reps – green or black band
Shoulder dislocates and press x 10-15 reps – orange or red band
Mobility) Front rack w/PVC
WOD A) 10 mins to warmup/build to a heavy single hang power clean above WOD weight
WOD B) 5 rounds for time:
7 hang power cleans 155/105lb (first few rounds should be unbroken)
15 burpees
-REST 5 MINS BEFORE STARTING WOD C-
WOD C) 30-20-10 reps for time:
Toes to Bar (scale 20-15-10 for Int, or 30-20-10 v-ups or sit-ups for beg)
Box jumps 24/20″
