WARM UP – MOBILITY
5 mins dynamic – hamstring focused
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2 rounds with a light-med weight KB:
6-8 SL RDL’s /side
6-8 SA shoulder press /side
12-15 Swings
6-8 SA bent over rows /side
WOD A
DEADLIFT X 6
SHOULDER PRESS X 6
Alt. EMOM x 5 sets of each:
1) 6 Deadlifts
2) 6 Shoulder press
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-Work at approx. 60-70%, weights should be challenging but not to failure
WOD B
DRIP TOO HARD
15-12-9-6-3 reps for time:
Hang power cleans 165/105lb
Handstand push-ups
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-Choose progressions that allow for 2-3 sets max first round
ACCESSORY
3 sets, easy pace:
12-15 DB lateral raises
10-12 Double DB bent over rows
15 Barbell g-mornings
