WARM UP – MOBILITY
** Grab a green band and barbell **
Floor sweepers, leg swings

Green band p-chain floss x 45-60 secs /side

2 Sets:
5-7 Bird-dogs per side / 10-15 heels on bench glute bridges
8-10 Hollow rocks / 16-20 Plank up-downs (8-10 each way)
8-10 Russian box step-ups per side / B\box jumps
8-10 BB deadlifts / hang power cleans

WOD A
DEADLIFT
25 mins to build to a heavy 1 rep or new 1 rep max deadlift
Suggested building:
1-2 sets: 8-10 reps (40-50%)
2 sets: 5-7 reps (55-65%)
2-3 sets: 2-4 reps (70-80%)
2-3+ sets: 1 rep (85-100%+)

WOD B
PHILOSOPHER’S CLEANS
15-12-9-6-3 reps for time:
Hang power cleans 135/95lb

Box jump overs 24/20″

  • 2 sets max. first round of cleans

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