WARM UP – MOBILITY
2 rounds:
Partner banded resistance sprints (50′ forwards + 50′ backwards each – use 2 green bands/pair)
50ft broad jumps
50ft bear crawl
15-20 Banded good mornings
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Review power clean and give 5-7 min to build up to starting weight
WOD A
POWER CLEAN X 2
Every 2 min x 6 sets: 2 power cleans (1.1. not touch and go, rest 5-7s between lifts)
Sets 1-2 @ 75-80% of 1RM power clean
Sets 3-4 @ 80-85%
Sets 5-6 @ 85-90%
(Sets should be heavy, but consistent with good technique)
WOD B
SUMO DEADLIFT X 10
Every 2 min x 8 sets (4 set of each alternating)
B1)
10 Sumo Deadlifts (~55-65% of 1RM DL or build by feel to a heavy but smooth set)
100ft sled push (heavy but steady walk weight)
B2)
5 Tall Box jumps (36/30 – or a tall but safe, repeatable height)
15-20 Unbroken KB swings
—
Complete each couplet as a superset, resting the remainder of the 2 min.
Start on B1 or B2 and alternate each set.
Partner up on a station and stagger your start by 1min (to share sleds/boxes)
ACCESSORY
3-4 super sets:
10 Standing double Kettlebell bicep curl + shoulder press
16-20 alternating bent over rows (DB or KB)
45-60s FLR (front plank on low rings w/ feet on a box)
– rest 90-120s between rounds –
