WARM UP – MOBILITY
Skipping + dynamic stretches
Empty barbell warm-ups (Power clean + Push Press/Jerk review)
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5 min to warm-up and get out weights for WOD A
WOD A
BURNING MAN
Complete for time:
100 Doubleunders
30 Power cleans (95/65)
30 Shoulder to overhead (95/65
100 Doubleunders
20 Power Cleans (135/95)
20 Shoulder to overhead (135/95)
100 Doubleunders
10 Power Cleans (185/125)
10 Shoulder to overhead (185/125)
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15 min time cap: add uncompleted reps to 15:00
Scale loads accordingly to something light, moderate, and heavy for the required reps.
DU sets should be no more that 2 min, scale volume or complete 150-200 singles
WOD B
DEADLIFT X 10
EMOM x 10 (5 sets of each alternating)
B1) 10 deadlifts
B2) 6-8 Handstand push-ups on dumbbells or parallettes
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DL: smooth touch and go reps, ~55-65% of 1RM across, you may build but no loss of form, NOT a 10RM
HSPU: kipping or strict, add deficit or surplus mats as needed to challenge. Scale to pike but still on dumbbells
ACCESSORY
3 rounds: rest as needed
6-8 Single leg Romanian deadlifts (hold DB or KB in opposite hand)
15-20 Banded glute bridge/hip thrust
15-20 V-ups or Tuck-ups
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and / or
Crossover Symmetry: Recovery or Iron Scap
