WARM UP – MOBILITY
Big dynamic joint warm-up and stretch (Hips, Hamstrings, Thoracic, Overhead)
Warm-up/Tech: Hang power snatch, Deadlift, Toes to bar
WOD A
5 mins to warm-up, then:
Every 2:30 x 6 sets: 5, 4, 3, 2, 2, 2 deadlifts
Set 1: 5 @ 70%
Set 2: 4 @ 75%
Set 3: 3 @ 80%
Set 4-6: 2 @ 85-90% Across
– Build to a heavy but repeatable weight for the last 3 sets, no loss of form or mechanics, ~5% heavier than 2 weeks ago 3’s (May 26th), or ~RPE 8-9
*Deadlift x 2*
*Deadlift x 3*
WOD B
*75 Grip Street*
Complete for time:
21 – 18 – 15 – 12 – 9 reps of:
Hang Power Snatch (75/55)
Hand release push-up
Toes to bar
—
Barbell should be “light” today to encourage big unbroken sets on the HPS.
Scale Push-ups and TTB as needed to keep moving with good intensity.
15 min time CAP
ACCESSORY
2-3 rounds: rest as needed
8-10 Cuban rotations
12-15 Banded face pulls
15-20 Banded hip thrusts (set up heavy bands across J-cups in a low rack)
