DATE – Wednesday

 

Warm-up

 

2 rounds:

7 Inch Worms

5 Glute Bridges x 10 sec hold

250m Row

 

Mobility

 

Band Pull-aparts

Posterior Chain Floss w/band

 

WOD A)

Hang Clean: 1-1-1-1-1 (increase weight each set – rest 60-90 seconds between reps)

*Or spend 15 mins working on tech.

 

WOD B)

For time:

10-9-8-7-6-5-4-3-2-1

Hang Power Cleans (135/95)
Burpee toe-touches

*HPC’s have to be unbroken or set starts again. Modify weight accordingly.

 

WOD C)

 

3 x 10 Hip & Back extensions (Add weight if advanced)

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