WARM UP – MOBILITY
Dynamic running warm-up + banded hamstring stretches
2 rounds:
12-15 Barbell good mornings / 6-8/leg Staggered stance SL good mornings
12-15 Glute bridge / Elevated heel glute bridges
12-16 Bird dogs / Dead bugs
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Barbell review/ warm-up: Deadlift
WOD A
Every 2:30 min x 6 sets: Deadlift
Sets 1-5: 3,3,2,2,2 reps @ 75/80/85/90/90-95%
Set 6: AMRAP @ 85%
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– Build to a heavy 2, or close to a 2RM without loss of form or failure.
– AMRAP set should be a challenging but smooth set of T&G deadlifts — stop as soon as you feel any loss of ideal positioning or technique.
DEADLIFT X 2
AMRAP DEADLIFTS @ 85% OF 1RM
WOD B
In remaining class time complete 3 working sets of:
6-8/leg Staggered stance barbell good mornings
10-12/arm Bench supported bent over rows (KB or DB)
2 Laps of the rig Sandbag Zercher / Front rack carry
– rest 90s – 2 min between sets
Optional Conditioning
NO TRIPPIN’
Complet for time:
50-40-30-20-10 Doubleunders
25-20-15-10-5 Kettlebell swings (24/16)
