WARM UP – MOBILITY
Barbell warm-up drills: good mornings, deadlifts, press, rows, power cleans etc.
Dynamic stretches between sets: down dog, iron cross, scorpions etc.
WOD A
POWER CLEAN X 5
Every 2 min x 5 sets:
5 touch and go power cleans
Start at ~65-70% of 1RM and build to a heavy unbroken set
WOD B
LUCKY 8’S
Complete 2 rounds for total reps: (23 min)
2 min AMRAP:
8 Axle bar deadlifts (205/145) + 8 Burpees over the bar
– rest 1 min –
2 min AMRAP:
8 Double KB cleans + 8 Double KB shoulder to overhead (2 x 24/16kg)
– rest 1 min –
2 min AMRAP:
8 D-Ball cleans + 8 D-Ball lunges (4/leg – holding ball on a shoulder) (100/70)
– rest 1 min –
2 min AMRAP:
8 Toes to bar + 8 Ring dips
– rest 1 min –
—
Start on any couplet and rotate in order.
Groups with 4 similar athletes to share equipment.
ACCESSORY
3 sets: rest as needed
20 reverse hypers extension (off the GHD machines)
30s each:
Hollow flutter kick
Hollow scissor kick
Hollow bicycle crunch (opposite elbow to knee)
