Mobility: Banded posterior chain floss
WOD A) Wendler deadlift (17 min)
Warm-up sets:
1×8-10 @barbell
1×5 @ 40-45%
1×5 @ 50-55%
1×3 @ 60%
*Rest 60s between warm-ups sets
Working sets:
1×3 @ 70%
1×3 @ 80%
1×3+ (ME set) @ 90%
*Rest 2-3 min between working sets
**Go hard on the ME set but stop when you feel like the next rep will cause your technique to breakdown. Leave one or two reps in the tank on the AMRAP set.
(% sets are based off of 90% of your true 1RM – training max)
WOD B) EMOM x 16 (8 alternating sets)
B1) Power clean x 5 – ‘touch and go’ reps* (beginners work from the hang)
B2) Optional pulling exercise**
*Start at a light to moderate load and slowly increase to a heavy set of 5. Partner up on a bar and have one partner on B1 and one on B2.
**This is an opportunity for you to work on a weakness or refine a skill. Options include:
2-4 x Ring or bar muscles-ups
6-8 x Ring rows, pull-ups, chest to bar
8-10 x Knees to elbow, toes to bar
