WARM UP – MOBILITY
Agility ladder + dynamic
–
Tech WOD A complex
WOD A
POWER CLEAN
(1 POWER CLEAN + 1 HANG CLEAN + 1 FRONT SQUAT) X 2
-Repeat the complex twice, you may drop after your front squat
E2.5MOM x 5 sets:
(1 Power clean + 1 hang clean + 1 front squat) x 2
—
-Start at approx. 60% of 1RM PC and build as needed
WOD B
D-E-D: DED!
For time:
400m Run
21 SDHP 95/65lb
21 Burpees over bar
400m Run
15 SDHP 95/65lb
15 Burpees over bar
400m Run
9 SDHP 95/65lb
9 Burpees over bar
ACCESSORY
3 sets, easy pace:
8-10 Bird-dogs /side
15-20 Banded glute-bridges
