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

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