WARM UP – MOBILITY
Dynamic hip and shoulder rotations
Iron cross / Glute bridge / Scorpions / Cobra push-ups
Green band posterior chain floss + front rack stretch
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Review/Warm-up deadlifts + power cleans
Review/Warm-up HSPU’s + scaling options
WOD A
Every 90s x 8 sets:
3 “touch and go” Power cleans
6 Strict HSPU (scale up/down by adding mats or deficit, or to pike version)
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Build each set as needed to a heavy unbroken set of 3 power cleans (heavier than the 5’s 2 weeks ago)
Keep the HSPU unbroken if possible or 2 quick sets as needed.
POWER CLEAN X 3
POWER CLEAN X 5
WOD B
DEATH BY DEADLIFT & PUSH-UP
Complete as many rounds as possible:
On the first minute complete: 1 Deadlift + 1 Push-up
On the second minute complete 2 Deadlifts + 2 Push-ups
Continue until you can not complete the required work within the minute.
Your score is your last completed round # + completed reps in your last round
Rx:185/125
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Deadlift weight should be relatively light today, ideally no more than 40-45% of 1RM
Scale push-ups so that you can get over 10-12 rounds.
ACCESSORY
2-3 rounds:
12-15 GHD Hip extensions (weighted if possible)
20-25 Banded tricep press downs
30-40 Russian twists (Med ball / Plate / DB)
– rest 60-90s between rounds
