Wednesday June 4th


Warm-up: 2 rounds NFT:

200m run

15 banded good mornings

10 Sampson lunges / OH plate lunge (light)

3 Wall walks (focus on a tight midline / hollow body / active shoulders)


Mobility:  Banded hamstring stretch laying on the ground (PNF) 90s/side


WOD A: Wendler Deadlift

*3-4 warmup/building sets*

5 reps @ 75%

3 reps @ 85%

1+ reps @ 95% – max effort set


Rest 2-2:30 min between working sets

Leave 1 or 2 reps in the tank on the ME set. Do not let form deviate to squeak out another rep or two.


WOD B: Partner WOD: Complete 10 alternating rounds for time of:

Sprint row 15/12 Cal. (scale to 40-50s at the most)

Hang split snatch x 6  (Adv/Int/Beg – 135/95, 95-115/70-85, 65/45 or less)

– Split snatches must be caught with one foot distinctly in front of the other (heel ahead of other toe) then feet returned under the hips while the bar is still locked out. Reps must also be done alternating witch foot is in front on each rep. Snatch weight should be challenging but unbroken through most sets.