DATE – Monday



2-3 mins: running drills


2 Rounds:

5 x Cat/Cow Back

10 x Supermans

10-20 sec Hollow Rock

10 x alt. front & back scorpion touches


Mobility) P-chain floss


WOD A) Deadlift: 20 mins to establish a 1RM


WOD B) Complete the following ladder for time:



Hang Squat Clean 165/105lb


Alternating KB Snatch 32/20kg (6 reps each arm, 5 reps etc.)

*Mod KB Snatch for 1 arm swing – double reps


WOD C) (optional accessory/midline):

2-3 sets:

Glute-ham Raise x 7-10 reps

Banded g-morning x 20-30 reps

Banded trap raises/pull-aparts x 10-15 reps of each