Alt. row with a partner 1 min on / 1 min off x 3 rounds each, increase intensity each round 70/80/90% effort. Partner B performs lower back stretches, hamstring stretches etc. while waiting




Front rack / wrist mobility


WOD A) E2MOM x 6 sets:


1 clean + 1 hang clean + 1 clean

*must be completed as a complex, no dropping the bar, last rep must be touch’n’go

*All sets should be above 70% of max clean, add weight as needed to achieve a max for the day


WOD B) Every 45 secs x 8 sets:


2 deficit deadlifts 2” @ 65-70% of 1RM

*reset each rep, work on explosive power

*use the same weight for every set


WOD C) 3 Rounds for time:


20 Alt. DB snatches 45/30lb

20 box jumps 24/20”


Optional accessory / midline) 2-3 rounds:


6-8 GH raises

30 secs weighted plank