WARM UP – MOBILITY
Get in to your teams of 3 with similar level athletes ideally (able to share a barbell if possible)
2 rounds: (1 athlete on each station)
60s Row
60s Banded good morning
60s Inchworm, push-up, mountain climbers, down dog, repeat
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Coach Review: Deadlift, Hang power clean, Push jerk
Teams warm-up to working weight with alternating sets of:
7 DL + 5 HPC + 3 PJ
WOD A
*Row / DT / Burpee – Team WOD*
In teams of 3, complete as many burpees as possible in 30 mins:
Partner 1: Row 500/450m
Partner 2: 1 Round of “DT” + AMRAP Burpee over the bar
Partner 3: Rest
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Rotate in order every time P1 finishes the row
P2: record # of burpees completed while resting
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1 Round of DT:
12 Deadlifts
9 Hang power cleans
6 Push jerks
Rx: 155/105
COOL DOWN
Cool down, roll out, stretch, mobilize, and/or work on a weakness
