WARM UP – MOBILITY
Dynamic lower body + core warm-ups
Green band P-chain, squat opener, front rack streches
Review / Warm-up: Deadlift, Clean pull, Front squat, Hang squat clean
WOD A
5 mins to warm-up / build, then:
Every 2 min x 6 sets:
2 x (1 Clean pull + 1 Below the knee hang squat clean)
60%, 65%, 70%, 3 @ 75-80% of max clean – no failed or sloppy reps
You may drop and reset between lifts
Should be a little heavier than 2 weeks ago: 1 pull + 2 hang squat cleans (measure added for reference.
*2 x (Clean pull + Hang squat clean)*
*1 Clean Pull + 2 Hang Squat Cleans*
WOD B
3-4 mins to warm-up / build, then:
Every 90s x 8 sets: 2 Dynamic effort deadlifts (60-65%)
– lower & reset for each rep (no touch and go), explosive intent on every rep.
– experienced athletes may add a banded tension as long as bar speed is maintained
– focus on perfect deadlift mechanics and keeping the bar speed high especially past the knees.
*Deadlift x 2*
WOD C
Row 1km for time (2 heats)
Set up rowers for 1000m countdown so you get a real time.
*1,000 Meter Row*
1,000 meter row for time
ACCESSORY
2-3 rounds:
8-10 Single leg weighted hip thrusts (Sandbag or DB on your lap)
12-15 Ab wheel rollouts
25-30 Banded good mornings
