WARM UP – MOBILITY
Dynamic running / jumping warm-ups
Banded good mornings / Single leg RDLs / Glute bridges etc.
Bird dogs & Deadbugs
Green band p-chain and front rack stretch
Review / Warm-up barbell deadlifts + power cleans
POWER CLEAN X 3
Every 2:30 x 6 sets:
3 x Power cleans (unbroken, touch and go only)
Start at a light-moderate weight and build to a heavy set of 3 reps.
DEADS & SLEDS
In teams of 4 complete 4 rounds for time:
18-15-12-9 Deadlifts (225/155)
+ 80ft sled push* (110/70)
*The next athlete may start their deadlift set when the athlete ahead of them reaches the 40ft turn around point.
All athletes complete each round, everyone does 18+sled, then 15+sled etc.
DL weigh should be no more that 55-60%, rounds unbroken or 2 quick sets max.
If you have a team of 3, P1 must rest roughly the same time it took to complete the round before starting next set.
3 rounds: rest as needed
12-15 GHD Hip extensions (weighted if possible)
200ft Farmers carry (heavy DBs or KBs)
20-30s/side Copenhagen side plank hold