WARM UP – MOBILITY
4-5 mins cat-cows, iron crosses, scorpions etc.
Single leg g-mornings, glute bridges etc.
BB power clean warmupWOD A
POWER CLEAN
EMOM x 14 mins:
Mins 1-3: 3 Power cleans @ 60-70%
– min 4 rest –
Mins: 5-8: 2 Power cleans @ 70-80%
– min 9 rest –
Mins 10-14: 1 Power clean – build to a heavy or max single
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-Reps can be T&G or singlesWOD B
DEADLIFT X 6
E2.5MOM x 4 sets:
6 Deadlifts @ 60-70% of 1RM
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-Build as needed each set to something challenging but NOT maximalACCESSORY
1) 3-4 super sets:
20-30 Banded hamstring curls
20-30 Banded good mornings
– rest 60-90 secs –
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2) Crossover Iron Scap
