WARM UP – MOBILITY
Dynamic joint warm-up + stretch (green band: overhead, front rack, P-chain floss)
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Review deadlift, hang power clean, push jerk with empty barbell + give 5 mins to warm-up for DT.
WOD A
DT
Complete 5 rounds for time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
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Rx: 155/105
15 min time CAP
WOD B
Every 3 min x 6 (3 supersets of each, 18 mins total)
Sets 1-3:
10-12 Dumbbell bench press
8-12 Strict pull-ups (pronated grip – could be 1 or 2 quick sets as needed)
Sets 4-6:
8-12 Static bar dips
10-12/side Staggered stance bent over rows (KB or DB)
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(complete movements back to back then rest remainder of the 3 mins)
ACCESSORY
3-5 Rounds: “Durante Core”
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10s second Hollow Hold
– 1 minute rest
