WARM UP – MOBILITY
Big dynamic joint warm-up and movement prep.
Green band stretch: Overhead / Front rack / P-chain
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Tech / Review: deadlift, hang power clean, push jerk
6-7 mins to warm-up for WOD A
Build up to, or just past your last WOD A weight, completing a few unbroken sets of:
4-6 Deadlifts
3-4 Hang power cleans
2-3 Push jerks
WOD A
MEET YOU AT THE BAR
Complete for time:
3 Rounds of:
15 Deadlifts (115/85)
12 Hang power cleans
9 Push jerks
– Rest 2 Minutes –
2 Rounds of:
15 Deadlifts (155/105)
12 Hang power cleans
9 Push jerks
-Rest 2 Minutes-
1 Round of:
15 Deadlifts (185/125)
12 Hang power cleans
9 Push jerks
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Subtract the 4 min rest from your final time to complete.
Scale to 3 suitable weights (light / moderate / heavy)
WOD B
In remaining class time complete 3-4 working sets, alternating between:
1) 50ft unbroken heavy sled push (build up to a max effort, but the sled can not stop moving)
Rest ~90s
2) 30s max effort Echo Bike (Record best cals achieved in 30s)
Rest ~90s
(Group with 3-4 other similar athletes and share a sled / bike)
50′ UNBROKEN SLED PUSH
30S MAX EFFORT ECHO BIKE (CALS)
ACCESSORY
2-3 rounds: rest as needed
12-15/side Half kneeling banded trunk rotations (outside knee forward)
30-40 Anti rotations Russian twists
100ft/side Single arm Farmers carry (heavy DB or KB)
