WARM UP – MOBILITY
1) 7-8 mins full body dynamic warmup
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2) BB warmup for WOD A complex
WOD A
3-POSITION POWER CLEAN + 6 FRONT SQUATS
High hang – Knees – Floor
*You may drop and reset for floor rep
E3MOM x 5 sets:
1 set of the clean / front squat complex
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– Start light and build as needed. You can build to a medium to heavy weight, but don’t hit failure point
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604 At Home:
– Perform the complex with whatever weight(s) you have
WOD B
Alt. EMOM x 10 mins (5 sets of each)
1) 6-8 Sumo deadlifts
2) 15-20 Wallballs
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– Medium weights for SD today, challenge yourself but keep reps smooth
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604 at home:
– Perform SD with whatever weight(s) you have, bringing reps up if needed
– Sub light thrusters for wallballs
