WARM UP – MOBILITY
Quick dynamic joint warm-up,
then;
2 rounds: with a light/moderate weight KB
12-15 KB Swings
6-8/leg Single leg RDL
6-8/side Push press + 5 windmills
10-15 Hollow rocks
10-15s Handstand hold or wall walk
WOD A
DEADLIFT X 3
Every 90s x 8 sets:
3 x Dynamic effort deadlift (55-60% + band resistance for more experienced lifters)
WOD B
HANG CLEAN & HSPU
Complete for time:
15-12-9-6-3: Hang power cleans (155/105)
3-6-9-12-15: Deficit HSPU (2/1 mat deficit)
Time Cap: 15 mins
ACCESSORY
3 Super sets:
10-12 DB key press
10-12 Bent over KB or DB rows
5×5 Crossover “plyo” reverse flies
-Rest 2 mins
