WARM UP – MOBILITY
2 rounds of:
50ft forwards & 50ft backwards partner band resisted sprints (use 2 x Green bands/pair)
15-20 Banded good mornings (1 green band each)
6-8 Step down box jumps

Banded P-Chain floss

WOD A
DEADLIFT X 5
TALL BOX JUMP X 3
Every 2:30 min x 5 sets:
5 x Dynamic effort deadlifts (50-60% of 1RM + banded resistance for more experienced lifters only)
– Rest 10-15s –
3 x Tall box jumps (1.1.1 – rest 3-5s between jumps)
– Rest remainder of the clock –

No touch and go on the deadlifts, lower and re-set for each rep

WOD B
GRUNT WORK
Complete 3 rounds for total reps combined:
1 min work / 30s rest: (18 min)
1) Bike (Cals = 1)
2) Alternating Dumbbell Snatch + 2 OH Lunges (50/35) (Snatch + Lunge + Lunge = 1)
3) Rope Climbs (1 climb = 3 reps)
4) D-Ball Clean + Box step over (100/70lb – 20″) (1 = 3 reps)

DB Snatch: 1 rep = DB snatch, lunge R, lunge L
D-Ball Clean: Clean the D-ball to your shoulder, step up and over the box, both feet must return to the floor on the other side before dropping the ball to start the next rep.

ACCESSORY
Crossover Symmetry “Recovery” or “Iron Scap”

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