WARM UP – MOBILITY
2 min: Cardio machine of you choice:
2 rounds:
30-40s Skipping
12-15 KB Swings
12-15 Step down box jumps
5-7/side each: Dead bugs + Bird dogs
20-30s Calf stretch of you choice
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Tech: Power clean and review and warm-up for WOD AWOD A
DU & POWER CLEAN LADDER
EMOM x 10:
30 Doubleunders + 1 Power Clean (building)
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– Experienced athletes, start at a light-moderate weight (~60%) and build slowly each set to a heavy single.
– Newer athletes, build through ~1-5 to then stay at a good working weight to focus on technique and consistency.
– Cap the DU’s at 20-25s
– Move right from the DU’s to the clean, then adjust your weight for the next set in the remaining timeWOD B
DEADLIFT & BOX JUMP
Complete for time:
15-12-9-6-3 reps of:
Deadlift (225/155)
Box jump (30/24)
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DL should be no more that 60% of your 1RM
10 min time capACCESSORY
3-4 super sets:
10-15 Side plank raises + 10-15s hold on last rep /side
30-40s front plank (weighted if possible)
– rest 60-90s secs –
