WARM UP – MOBILITY
Big dynamic joint warm-up and lower body / core movement prep
Green band hip openers + front rack stretch
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Review / Tech: Deadlift / Front squat / Hang squat cleans w/ empty barbell
WOD A
Every 2 min x 6 sets:
3 Hang squat cleans
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Start at moderate but smooth weight and build as needed over the first few sets. Aim for the last 2-3 sets a heavy repeatable working weight where technique and mechanics are not compromised. For beg-int lifters, this may be 65-75%, for more advanced lifters this may be in the 80-90% range of 1RM clean.
HANG CLEAN X 3
WOD B
PRIVATE LANDING (RX)
Complete AMRAP in 14 mins:
6 Chest to bar pull-ups (scale to COB, jumping or banded)
12 Deadlifts (185/125)
24 Wallballs (20/14 – 10/9ft)
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PRIVATE LANDING (RX+)
Complete AMRAP in 14 mins:
6 Bar muscle-ups
12 Deadlifts (225/155)
24 Wallballs (20/14 – 10/9ft)
ACCESSORY
3 rounds: rest as needed
15-20 Banded hip thrust (thick bands across j-cups, upper back on bench)
8-12 Side plank hip raises + 15-20s side plank hold / side
