WARM UP – MOBILITY
2 rounds: alternate w/ a partner if needed
90s – 2min Row
1) Dynamic joint rotations (leg swings, shoulder circles, iron crosses, scorpions)
2) Core / Glute activations (dead bugs, birddogs, hollow rocks, glute bridges)
Review and warm-up with an empty barbell:
Deadlift, Hang power clean, and push press
Partner up on a barbell if you can and warm-up for WOD A
Every 90s x 8 sets: 3 deadlifts (@55-65% of 1RM across)
Choose the same or similar weight across, not building to a heavy 3.
Lower each rep in control and de-load / re-set on the floor each rep (no touch and go)
The goal is a dynamic effort (good bar speed) with perfect mechanics on each rep, experienced lifters may add banded tension as needed.
DEADLIFT X 3
With a partner of similar ability, complete AMRAP in 18 mins of:
12/9 Cals Row (~30-45s max)
9 Hang power cleans (135/95)
6 Push press (135/95)
3 Burpees over the bar
Alternate complete rounds with your partner.
Choose a BB weight were most sets of (9+6) can be completed unbroken or with only 1 quick break. Rounds should feel like a sprint. Partners may have a second BB out if needed.
Complete for quality, in as few sets as possible:
100 Banded good mornings (green)
100 Band pull aparts (red)
100 Hollow rocks