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)

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