DATE – Wednesday

 

Warm-up:

Alternating tabata (4 rounds of each)

Hollow Rocks

Jumping Lunge

 

Mobility:

Hamstring stretch and thoracic twist while lying on your back using a band around the foot

 

 

WOD A)

Deadlift: In 15 min build to a “safe” heavy Deadlift triple. Focus on perfect mechanics over max load. Accumulate at least 5-6 working sets but do not attempt more that 3 sets over 85% of 1RM)

 

Tech the hang power clean, ring push up, and set up for WOD.

 

WOD B)

10 Min AMRAP:

6 Hang power clean (155/105)

9 Box jumps (30/24”)

12 Ring push ups (Rx is rings set 3-4” above the ground or box. Sub regular push-ups as needed)

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