WARM UP – MOBILITY
Big p-chain and push-up warmup
WOD A
DEADLIFT X 6
E3.5MOM x 4 super sets:
1) Deadlift:
Set 1) 10 @ 60%
Set 2) 8 @ 65%
Set 3) 8 @ 65-70%
Set 4) 6 @ 70-75%
–
2) 6-8 Plyo Push-ups
*Build to a challenging height as needed
WOD B
TWO FOR ONE
With a partner, complete 10 rounds for time:
7 Hang power cleans 155/105lb
7 Front Squats 155/105lb
7 Burpees over bar
—
– 5 rounds each, alternating complete rounds
– Use a weight that isn’t light but that can be done UB
– Each round should be a sprint!
ACCESSORY
1) 3 sets, easy pace:
15-20 Weighted GHD hip extensions
40-50 Barbell oblique side bends (20-25 /side)
30-40 Banded good mornings
40-60 secs Banded or weighted plank
Optional Conditioning
4 sets:
500m Row – easy 2 min row rest between sets
