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

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