WARM UP – MOBILITY
2 rounds: 60s row + Dynamic joint rotations / warm-ups (Alt. w/ a partner)
Stretch out hips, hamstrings, squat, front rack, thoracic etc.
Tech: 3 position power cleans, front squats, and thrusters
Review WOD A complex
WOD A
Every 2:30 x 5 sets: 3 position power clean + front squat complex (below)
Start light-moderate and build as needed to a heavy but quality unbroken set.
*3 position power clean + Front squat complex*
Complete all 6 reps as an unbroken set:
High hang power clean + Front squat
Hang power clean + Front squat
Power clean + Front squat
—
Focus on consistent foot work, landing your power cleans in your squat stance
WOD B
*Muster the Thrusters*
Complete the 5 intervals for total combined thruster reps:
In 2 min:
Row 20/16 Cals + AMRAP thrusters (75/55)
– Rest 2 min –
In 2 min:
Row 18/14 Cals + AMRAP thrusters (95/65)
– Rest 2 min –
In 2 min:
Row 16/12 Cals + AMRAP thrusters (115/80)
– Rest 2 min –
In 2 min:
Row 14/10 Cals + AMRAP thrusters (135/95)
– Rest 2 min –
In 2 min:
Row 12/8 Cals + AMRAP thrusters (155/105)
—
Partner up with someone using the same weights and alternate 2 min segments
P2 must change the barbell weight
ACCESSORY
*6 Minute Abs*
EMOM x 6: 45-50s work / 10-15s rest:
1) Plank up downs
2) V-ups or Tuck-ups
3) Mountain climbers or Grasshoppers
4) Alt. Straight leg lowers (on your back, both legs up, alt. single leg lower down to hollow)
5) Plank jacks (from a hand / tall plank, jump feet from narrow to wide)
6) Hollow flutter kicks
