WARM UP – MOBILITY
(10-12 mins)
Spine flexion/extension/rotations
Hamstring & groin openers
Glute & Core activations drillsWOD A
SUMO DEADLIFT X 2
E3MOM x 5 sets:
Sumo deadlift 6-4-2-2-2

– Approx. 70%, 75%, 3×2 @80-90%
– Do not complete “touch and go”, lower the bar down in control and pull each rep from a dead stop.
– Aim to start and finish the 3×2 slightly heavier than your sets of 4 last week.
SUMO DEADLIFT X 4WOD B
POWER CLEAN X 5
AXEL BAR POWER CLEAN X 5
– Reps do not need to be T&G but they must be consecutive, max. 3-5 secs between reps
E2.5MOM x 5 sets:
5 Power cleans
10-15 Dips
15 Wallballs

– Pick your on weights/progressions today that are challenging but that you can move through in 1-2 sets to start
– Experienced lifters have the option of an axel bar on PCACCESSORY
1) 4-5 Super sets:
10-15 Weighted hip extensions
5-7 Plyo push-ups
– Rest 60-90 secs -2) Crossover Iron Scap

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