Thursday

 

Warmup/Mobility)

6-8 mins dynamic: Hip circles, low back & hamstrings stretches

 

2 Rounds:

15 secs glute bridge

10 straight leg deadlifts

15 secs hollow hold

10 Russian KB swings

 

WOD A)

 

1) In 12 mins work up to and perform 3 deficit (2-3”) deadlift singles in the 80-90% range – no heavier

 

– 2-3 mins to reload bars –

 

2) Every 45 secs x 8 sets: 2 deficit deadlifts @ 65-70% of 1RM – explosive, reset each rep

 

WOD B) E2MOM x 5 rounds:

 

150-200m row sprint (no more than 45 secs first round – pick a number and stick with it)

5 axel bar power cleans 165/105lb

5 Box Jumps 30/24”

*Scale so that you are finishing with at least 20-30 secs to spare

 

Accessory) 3 rounds:

6-8 GH raises

30 secs weighted plank – heavy as possible

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