WARM UP – MOBILITY
Partner med ball warm-up (include some hinge / squat / med ball clean / core movements)
Green band stretch: P-chain, hip opener, front rack stretch
Barbell tech/warm-up: Deadlift / Front squat / Hang squat clean
WOD A
Every 2 min x 8 sets: 3 hang squat cleans
– start at a light-moderate weight and build as technique allows to a heavy or 3RM.
– 3 reps must remain unbroken (no dropping mid set) and ideally a squat clean on each rep if mobility allows.
HANG CLEAN X 3
WOD B
Every 3 min x 4 sets: Deadlift
10 @ 60%
8 @ 65%
6 @ 70%
6 @ 70-75% (go by feel, this should be a heavy set but not a 6RM or any loss of mechanics)
DEADLIFT X 6
ACCESSORY
3 rounds:
8-10 Dumbbell (or KB) Romanian Deadlift @3,0,1,1
200ft farmers carry (2 x up and down the floor – heavy DB’s or KB’s)
12-15/side Banded trunk rotations
– rest 90s-2min –
– You don’t have to use the same weight for the carry as the RDL, go heavier if possible
