WARM UP – MOBILITY
4-5 mins laps + dynamic hamstrings
Banded dislocates & BTN snatch grip presses
–
2 Sets, 12-15 reps each
Heels elevated glute bridges
Banded trunk rotations
BB RDL’s / Hang muscle snatches / overhead squats (at the end of set 2 work through a set of OHS)
WOD A
Every 3 min x 5 sets: Deadlift
Sets 1-4: 4 reps @ 70/75/80-85%
Set 5: AMRAP @ 75%
—
– Build to a heavy but not maximal set of 4
– AMRAP set should be a challenging but smooth set of T&G deadlifts — stop as soon as you feel any loss of form (ask a coach to watch you if you are unsure of how this might feel)
DEADLIFT
DEADLIFT X 4
AMRAP DEADLIFTS @ 75% OF 1RM
WOD B
DON’T LET ME GO
E2.5MOM x 5 sets:
200/170m Row sprint
5 Hang squat snatches
—
– Row sprint should be 40-50 secs (1 min max.) take 20-30m off if needed
– Hang squat snatches should be UB
– Build as needed on HS, record heaviest UB set
– Partner up on rowers, partner 2 hop on and start as soon as your partner one is done
Optional Conditioning
THE DEVIL’S LADDER
5 min AMRAP ladder:
1, 2, 3, 4… etc.
Devil’s press 2 x 50/35lb
DB thrusters 2 x 50/35lb
—
– Score = last completed round + reps
ACCESSORY
2-3 Sets:
10 Powell raises /side
10 Crossover victory raises w/ 4 secs negative
