WARM UP – MOBILITY
Dynamic running warm-up + hamstring stretches
2 rounds:
12-15 Banded good mornings / Barbell good mornings
12-15 Hollow rocks / V-up or Tuck-up
6-8 Scorpions / Iron crosses
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Barbell review/ warm-up: Deadlift +Power clean
WOD A
DEADLIFT X 3
DEADLIFT
AMRAP DEADLIFTS @ 80% OF 1RM
Every 3 min x 5 sets: Deadlift
Sets 1-4: 3 reps @ 75/80/85/85-90%
Set 5: AMRAP @ 80%
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– Build to a heavy 3, or close to a 3RM without loss of form or failure.
– AMRAP set should be a challenging but smooth set of T&G deadlifts — stop as soon as you feel any loss of ideal positioning or technique.
WOD B
TAKE ME HIGH
8 min AMRAP ladder:
1 Power Clean (185/125) + 2 Plyo push-ups (jump hands in to a 35lb plate)
2 Power cleans + 4 Plyo push-ups
3 Power cleans + 6 Plyo push-ups
4 + 8
5 + 10
Con’t…
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Score is last completed round number + extra reps
PC: Heavy but manageable weight for quick singles.
Plyo push-up: place hands just outside a 35lb plate, push-up with chest to plate, then jump hands up to the plate and reach full extension on the plate. You may then jump or step them back down.
ACCESSORY
2-3 rounds: rest as needed
12-15 GHD hip extensions (BW or weighted if possible)
8-12 Ab-wheel rollouts
15-20/side KB/DB oblique side bends
