WARM UP – MOBILITY
2 rounds: 60-90s Bike + Dynamic joint rotations and core warm-ups
Green band: P-chain, Lunge/Hip opener, and Front rack stretches
Tech/Warm-up: Front squat, Hang clean, Power clean
WOD A
Every 2 mins x 5 sets:
Hang Clean + Power Clean + 3 Front squats
– Build as needed to a heavy but quality unbroken set
*Hang clean, Power clean, 3 Front squats*
WOD B
*Assault & Battery*
Complete 6 rounds for total power cleans (24 mins)
2 min AMRAP + 2 mins Rest:
20/15 Cal C2 Bike (or) 15/10 Echo Bike (3 rd of each bike alternating)
+ AMRAP Power Cleans (135/95) in remaining time.
—
Partner up and alternate 2 min work/rest intervals
Share a barbell / change weights for your partner as needed
Weight should allow / encourage some touch and go sets, not all singles.
ACCESSORY
2-3 rounds: rest as needed
12-15 Staggered stance, single arm cable rows (low cable)
12-15 GHD Hip extensions (weighted if possible)
30-40 Russian twists
