WARM UP – MOBILITY
(Keep warmup to 15 mins max.)
7-8 mins agility ladder + dynamic stretch
–
Barbell 3 position clean warmup
WOD A
3 POSITION CLEAN
– 18 mins to work technique / build to a heavy 3 position clean
– 3 positions: floor, knees, high hang. Doing it this way requires extra focus on speed & power, and a full extension / strong pull under bar a the reps progress and the runway is shortened.
– All 3 reps must be unbroken, no dropping between.
WOD B
NO SANDBAGGING
15 min partner AMRAP:
10/7 Cal row
5 x (2 front rack sandbag step back lunges + 2 squats) 60/40lb
10 KB swings 32/24kg
—
– Alternate complete rounds
– Each round should be an UB sprint; less than 90 secs.
– Score = total combined rounds & reps.
ACCESSORY
3 Super sets:
15-20 GHD hip extensions w/ weighted PVC or BB on back
20-30 Banded hamstring curls
15-20 Leg raises
– rest 1:30-2 mins –
