WARM UP – MOBILITY
3 rounds at a steady pace:
Banded partner sprints (50ft forwards & Backwards each)
15-20 Banded good mornings
10 Med ball or D-ball squat cleans (increase load each set if possible)
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Review Sumo Deadlift + Seated box jumps
WOD A
SUMO DEADLIFT X 5
EMOM x 14: (7 sets each alternating)
A1) 5 x Sumo Deadlifts @ 50-55% of 1RM
– No ‘touch and go’, control the bar down and re-set for each rep
– Dynamic effort, keep bar speed high and reps w/ perfect mecanics
A2) 3 seated tall box jumps
– jump from a bench or box, seated just above parallel
– tall but safe height
– scale to regular tall box jumps if you are not comfortable with the seated variation
WOD B
ELEVATE
Complete for time:
15 Hang squat cleans (135/85)
200m run
12 Hang squat cleans (155/105)
200m run
9 Hang squat cleans (185/125)
200m run
6 Hang squat cleans (205/140)
200m run
3 Hang squat cleans (225/155)
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Scale weights as needed by try to make small jumps up each set.
Each round should be doable in 2-3 sets.
Start at no more than 55-60% of max clean and try to add 5-10lbs each set if possible.
ACCESSORY
3 rounds:
6-8/side x Bulgarian Split squats
– rest 60s –
8-10 x GH Raises
– rest 60s
20-30s L-sit hold
– rest 90-120s
