WARM UP – MOBILITY
Big dynamic warm-up and stretch out (hips, hamstrings, thoracic, front rack etc.)
Barbell warm-up and review: Deadlift, Hang power clean, Front squat + 3 position clean
WOD A
Every 2:30 x 6 sets: 3 position clean (1 High hang, 1 low hang/knee cap, 1 floor)
– Build as needed to a heavy but quality set
– Complete as an unbroken set, no dropping before the last rep today.
– Ideally all squat cleans, but scale/sub to power cleans as needed
*3 Position Clean*
WOD B
*
7 rounds for time:
7 deadlifts (155/105)
7 hang power cleans
7 front squats
– Rest exactly 1 min between rounds
—
Score is total time to complete including the rest.
Goal: 10-12 mins / 15 min time cap
— OR —
*
7 rounds for time:
7 deadlifts (115/85)
7 hang power cleans
7 front squats
– Rest exactly 1 min between rounds
—
Score is total time to complete including the rest.
Goal: 10-12 mins / 15 min time cap
ACCESSORY
2-3 rounds: rest as needed
12-15 GHD hip extensions (weighted if possible)
12-15 Ab-wheel rollouts
15-20/side Standing oblique side bend (heavy KB or DB)
