WARM UP
Dynamic lengths:
Hip / hamstring / midline focused
Hip / hamstring / midline focused
MOBILITY
Prone hamstring / p-chain PNF stretch using band
WOD A
Every 2 min x 6 sets:
Deadlift x 3
Perform all sets as 3 quick singles (not touch and go)
Control all reps back to the floor
Start working sets at 55-60% of 1RM (5 min to warm up)
Build to a heavy 3, but not 3RM (75-80%)
Keep mechanics perfect and bar speed smooth.
Control all reps back to the floor
Start working sets at 55-60% of 1RM (5 min to warm up)
Build to a heavy 3, but not 3RM (75-80%)
Keep mechanics perfect and bar speed smooth.
WOD B
Burpee + Power Clean AMRAP
Complete as many reps as possible in 10 min:
21 Burpees over the bar
21 Power cleans (95/65lbs)
16 Burpees over the bar
16 Power cleans (135/85lbs)
12 Burpees over the bar
12 Power cleans (165/105lbs)
9 Burpees over the bar
9 Power cleans (185/125lbs)
then; AMRAP Burpees over the bar in remaining time.
Scale the PC weights as needed with the aim to complete the ladder or at least get to the last barbell weight.
If you complete the round of 9 cleans, you will have 116 reps.
Add any completed burpees to this for your final score.
If you complete the round of 9 cleans, you will have 116 reps.
Add any completed burpees to this for your final score.
