Warmup)
2 rounds:
8-10 hip circles each direction
Banded lower body warmup x 8-10 reps each;
Steps left/right, front/back, glute bridge, good morning, squats
V-up x 8-10 reps
Superman x 8-10 reps
Mobility)
banded lower body stretch: hamstring/low back/groin x 30-40 secs each position
WOD A)
(20 mins) Sumo Deadlift:
1×5 @ 70%
1×4 @ 75%
2×3 @ 80-85%
3×2 @ 85-90%
WOD B)
5 rounds:
Hang power clean x 10 reps – heavy but must be unbroken
Toes to bar x 10 reps – try holding a med-ball between your feet if you can comfortably do 10 unbroken
Box jump x 10 reps 24/20″ – games standard
*60 seconds rest between rounds
*record total working time and weight for HPC in brackets
WOD C) weighted plank: 1 x 80-90 secs for max weight
