WARM UP – MOBILITY
Dynamic joint warm-up and core activations
Green band posterior chain floss and pec/front rack stretch
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Warm-up/Review: Deadlift & Hang power clean w/ empty. barbell
WOD A
15 mins to build to a heavy but smooth set of 5 touch and go deadlifts
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Heavy, but not a 5RM, zero loss of form or positioning
DEADLIFT X 5
WOD B
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Every 2 Minutes x 10 Rounds:
Rd 1: 10 Hang Power Cleans + 2 Push-ups
Rd 2: 9 Hang Power Cleans + 4 Push-ups
Rd 3: 8 Hang Power Cleans+ 6 Push-ups
Rd 4: 7 Hang Power Cleans + 8 Push-ups
Rd 5: 6 Hang Power Cleans + 10 Push-ups
Rd 6: 5 Hang Power Cleans + 12 Push-ups
Rd 7: 4 Hang Power Cleans + 14 Push-ups
Rd 8: 3 Hang Power Cleans + 16 Push-ups
Rd 9: 2 Hang Power Cleans + 18 Push-ups
Rd 10: 1 Hang Power Cleans + 20 Push-ups
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Score is final weight lifted, “Rx” if all push-up completed
ACCESSORY
2-3 sets: rest as needed
8-10 GH Raises (use bands to support as needed)
6-8/leg Single leg (or staggered stance) RDL’s (DB or KB held in opposite hand from working leg)
8-12 Ab-wheel rollouts
