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

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%

– 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)

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