WARM UP – MOBILITY
Agility ladder / dynamic running warm-up
Green band P-chain + hip openers
Review + warm-up: Deadlift, Front squat, Squat clean
WOD A
Every 2:30 x 5 sets:
Squat clean x 2 (1.1. Drop and re-set between reps)
Build as needed to a heavy but quality set
*Clean x 2*
WOD B
*Go One More*
Complete 20 rounds for time with a partner of similar ability:
(10 rounds each alternating complete rounds.)
3 Deadlifts (275/185)
6 Burpees over the bar
9 Wallballs (20/14 – 10/9ft)
—
20 min time cap, rounds should be a sprint at under 60s each
Deadlift should be heavy but quality unbroken sets doable across the 10 rounds, no more than ~70% of 1RM
ACCESSORY
2-3 rounds: rest as needed
8-10/leg Staggered stance RDL (2 x DB or KB)
8-10/leg Russian box step ups
12-15 Ab wheel rollouts
