WARM UP – MOBILITY
*Pull out a barbell, box, and a green band*
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2-3 min of dynamic running / jumping warm-ups
Full body dynamic stretch
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2 rounds:
12-15 Banded good mornings
5 Slow clean pulls (slow controlled pull from mid shin to the hip, then drive trough full ext. in to the pull)
5 Tall power cleans (focus on speed under the bar and fast elbows)
5 Tall box jumps (not a max, just a good height to make you jump high and pull your feet up quickly)
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Review / Technique for touch and go power cleans
WOD A
17 minutes to build to a heavy set of 5 “touch and go” power cleans.
Rest as needed between sets and aim for a new 5RM at the end.
If you are newer you may pause on the ground as needed, or perform 5 hang power cleans.
POWER CLEAN X 5
WOD B
DL & BBJ LADDER
Complete AMRAP in 10 mins of:
3-6-9-12-15-18… con’t of:
Deadlifts (225/155)
Burpee box jump (24/20)
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Deadlift should be no more that 55-60% of your 1RM
BBJ: Burpee facing your box, full extension at the top.
Score last completed round # + extra reps.
ACCESSORY
3 sets:
15-20 Banded or Barbell hip thrusts
16-20 Dumbbell drag throughs (8-10 per side alt.)
30-45s Side plank hold (weight hip if possible)
– rest 60-90s between sets
