WARM UP – MOBILITY
Agility ladder drills + Dynamic running jumping warm-ups
Green band: pec, front rack, p-chain stretches
Barbell sumo deadlift + power clean warm-ups and technique work
Work a few push-ups, bench dips, and dip extension stretches in between sets
WOD A
Every 90s x 10 (5 sets each alternating)
1) 5, 5, 3, 3, 3 “touch and go” power cleans
2) 5-7 Strict ring dips @3111 (sub to banded, bar or bench dips as needed)
Start a light-moderate weigh on the PC and build to a heavy 3 as long as you are able to remain unbroken with good form.
Keep dip sets consistent across each set maintaining tempo and ROM
POWER CLEAN X 3
WOD B
Every 3 min x 5 sets:
8, 8, 6, 6, 6 Sumo Deadlift (build to a heavy but smooth set)
8-12 Plyo push-ups (jump hands up to mats/plates, just off the ground or off a bench/box)
15-20 Kettlebell swings (heavy but unbroken)
SUMO DEADLIFT X 6
ACCESSORY
2-3 sets at and easy pace: rest as needed
8-10 GH Raises (add bands to support, or scale to GHD hip extensions)
12-15 Dumbbell tricep rollbacks
20-30s Parallette L-sit / tuck sit hold
