WARM UP – MOBILITY
Dynamic running/jumping warm-up
Green band stretches: Supine hamstring / Iron cross / Adductor (~20-30s each)
Banded front rack / pec / overhead stretches
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Review and warm-up Deadlifts + Power cleans
Review HSPU and Ring dip progressions
WOD A
A1: Every 90s x 6 sets:
5 Power cleans (unbroken touch and go, build to a heavy / max set)
5-7 Strict HSPU (or strict HSPU progressions: negatives, banded, pike)
– Rest 4-5 mins and set up for A2:
A2: Every 90s x 6 sets:
5 Deadlifts (45-55% of 1RM max)
7-10 Strict Ring or Bar dips
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Dynamic effort DL today: no TNG, reset for each rep. Not a max or “heavy” weight. Keep mechanics/positioning perfect, and bar speed high. Experienced athletes may add some band resistance
POWER CLEAN X 5
WOD B
Partner up on a rower if needed, complete a 150-250m warm-up row each.
Reset rowers to 1000m countdown and give it a full effort
1,000 METER ROW
1,000 meter row for time
ACCESSORY
3 rounds: rest as needed:
6-8 GH Raises (or 12-15 GHD hip extensions)
12-15 Ab-wheel rollouts
200ft Farmers carry
