WARM UP – MOBILITY
Dynamic running / jumping warm-up + dynamic P-chain stretches
Tech: power cleans (review touch and go technique) + tall box jumps
Warm-up for WOD A
WOD A
POWER CLEAN X 5
TALL BOX JUMP X 3
Every 2:30 min x 5 sets:
5 Power cleans (Build to a heavy, unbroken set of touch and go reps)
-rest 10-15s
3 Tall box jumps (1.1.1)(build to a high, but safe height)
– rest the remainder
WOD B
ROMANIAN DEADLIFT X 8
Complete 3-4 rounds of each superset in remaining class time:
B1) 8-10 Romanian Deadlifts (~50% of 1RM or less) +
6-8/leg Russian box step ups (single KB in front rack on working leg)
– rest 60s –
B2) 12-15 Dumbbell bench press +
15-20 Bent over reverse flys (light plates or DB’s)
– rest 60s –
—
Start on either B1 or B2 and alternate.Optional Conditioning
500M SKI ERG
500m Ski (full effort – record time)
rest 2-3 min
2km Echo bike (75-80% – steady flush)
