WARM UP – MOBILITY
Laps of rig
Dynamic hamstring openers & kossack squats
Quick banded shoulder warmups
–
3 Sets at a quick pace:
4-6 Down dog HSPU’s
6-8 V-ups
8 Plate GTO
–
Tech sumo dead
WOD A
SUMO DEADLIFT X 6
E2MOM x 7 Super sets:
3 Sumo deadlifts
4-6 Handstand pushups (or 6 DB shoulder press)
—
– Build as needed on sumo deads — you can go heavy-ish but not to a max, the rest is short here
– Strict or kipping HSPU
WOD B
I GOT THE POWER
7 Rounds for time:
3 Power snatches 135/95lb
7 Box jumps 30/24″
—
– Use a snatch weight that could be T&G for a couple of sets, or quick singles
ACCESSORY
1) Easy bike or ski for 5-7 mins to cool down
–
2) 2-3 Sets:
8-10 Off the knee external rotations /side
12-15 Cross body banded rows /side
– rest as needed –
