WARM UP – MOBILITY
2 min Row + 2 min Dynamic joint rotations
Banded Stretches: P-chain + Front rack
Tech: Power Clean + Hang power cleans cycling
WOD A
Every 2 mins x 6 sets:
3,3,3,2,2,2 Power clean
—
3’s: Touch and go reps, build to a moderate set of 3
2’s (1.1. You may drop and re-set between lifts) Build as needed to a heavy but consistent double
*Power Clean x 2*
*Power Clean x 3*
WOD B
*
Every 2 minutes for 5 rounds:
20/16 Cal row
AMRAP hang power cleans in remaining time (115/75)
– Rest 2 minutes between rounds.
—
Partner up and share a rower and barbell as needed.
Barbell weight should be light-moderate today and allow some bigger unbroken sets on the HPC.
Row should remain close to 60s each round, scale cals as needed
ACCESSORY
2-3 rounds: rest as needed
8-10 GH Raises (use bands to support as needed)
8-10/leg Single leg hip thrust (weight hip w/ DB or sandbag)
30-40 Russian Twists
