WARM UP – MOBILITY
2 rounds:
Partner banded resistance sprints (50′ forwards + 50′ backwards each – use 2 green bands/pair)
50ft broad jumps
50 ft bear crawl
15-20 Banded good mornings
—
Green band hamstring floss + P-chain stretch stretch
WOD A
POWER CLEAN X 3
Every 2 min x 6 sets: 3 power cleans (1.1.1 – not touch and go, rest 5-7s between lifts)
Sets 1-2 @ 70-75% of 1RM power clean
Sets 3-4 @ 75-80%
Sets 5-6 @ 80-85%
(Last sets should be heavy, but consistent reps with good technique)
WOD B
DEADLIFT X 3
Every 90s x 10 (5 sets each alternating):
B1) Deadlift:
Set 1: 7 @ 75%
Set 2: 5 @ 80%
Sets 3-5: 3 @ 85-90%
(last 3 sets should all be “heavy” but not an absolute max, you do not need to build on these sets)
B2: 5 x 10-15 Push-ups
(Challenge as needed: weighed, banded, or regular/scaled, pick a rep scheme / scaling option that will allow 5 consistent sets)
Optional Conditioning
(If you are doing this “and” the accessory work, complete this first.)
Complete this on the bike and under the rig to stay out of the way for the next class warming up.
JOKERS WILD
Complete for time:
30 Cal Bike
30 Russian KB Swings (32/24kg)
30 Toes to bar
30 Burpees
ACCESSORY
3 rounds: rest as needed
8-10 x GH Raises
45-60s x Wall squat hold (hold weight plate on lap to challenge)
20-30s Hollow flutter kicks
