WARM UP – MOBILITY
Agility ladder + dynamic
–
BB Clean warmup
WOD A
POWER CLEAN + HANG POWER CLEAN
20 mins to build to a heavy / max set in the complex
Start with 3-4 sets of:
2 x (1 Power Clean + 1 Hang Power Clean)
Then progress into 1+1 to establish a max for the day
WOD B
LOWRIDER
For time:
1-10 SA Alt. Devil’s press 50/35lbs
10-1 Box jumps 30/24″
—
– If you’re comfortable using a 50/35lb DB try scaling up today to a 60-70lb/40-50lb
ACCESSORY
3 Sets, rest as needed:
8-12 GH raises
30-40 secs Side plank /side
45-60 secs Weighted plank
