DATE – Sunday


Warm-up: 2 x 3-400m Rows with dynamic stretches in between


Mobility: Posterior chain floss + Post/band squat hold (60-90s) + Front rack mobility


WOD A) In 20 min build to a heavy set of:

1 Power Clean, 1 Hang Squat Clean, 1 Front Squat, 1 Split Jerk


WOD B) 3 rounds NFT:

15-20 Hip extensions (or) Good mornings (or) 8-12 GH Raises

15-20 Parallette push ups (feet up on bench or box as needed

1 min Weighted Plank


WOD C) For time:

800m Run

Rest 3 min

600m Run

Rest 2 min

400m Run

Rest 1 min

200m Run


Score is total working time -6 min rest time