WARM UP – MOBILITY
Pull out a barbell and a green band
Quick dynamic joint warm-up & stretch (hips / hamstrings / midline)
then; 2 rounds of:
15-20 Banded good mornings
12-15 Hollow rocks / V-ups or Tuck-ups
12-15 Glute bridges / 6-8/side Single leg glute bridge
Review deadlift technique and warm-up drills
WOD A
7-8 min to warm-up / build to working weight then:
Every 3 min x 4 sets: 10, 10, 8, 8 Deadlifts @ 60-70% of 1RM
Sets may be touch and go or quick re-set, but no bouncing or dropping. Lower each rep with control.
We are not looking to establish a “8RM” today, work with perfect/ideal mechanics within your % range instead.
**If you missed testing your 1RM two weeks ago (and have no clue what it is) you may use these ~20 min to build to a heavy single.
DEADLIFT X 8
WOD B
POWER OUTAGE
Complete for time:
15, 12, 9, 6, 3 reps of:
Power Cleans (building)
Box jumps (30/24″)
Burpees over the bar
Rx Male: 135 / 155 / 185 / 205 / 225
Rx Female: 95 / 110 / 125 / 140 / 155
Scale by starting with a light load and build 5-10lb per set to a heavy but manageable weight, or newer athletes pick a light- moderate load for all sets across.
12 min time cap
ACCESSORY
3 rounds:
10-12 Barbell good mornings @3011
16-20 Alternating Curtsy lunge (DB or KB held in goblet hold)
45-60s Plank hold, weighted if possible
- rest ~90s between rounds –
