WARM UP – MOBILITY
Dynamic lower body warm-up + hamstring/squat/core activations
Barbell warm-up/review: good morning, lunge, deadlift, hang squat clean
WOD A
Every 2:30 x 5 sets: 5 deadlifts @ 70-75%, (or RPE 7-8)
Smooth controlled reps, no grinders, or form breakdown
*Deadlift x 5*
WOD B
*Humble Pie*
Every 90s x 10 rounds:
3 Hang squat cleans
4 Front rack lunge steps (2/leg alternating – step forward or back)
6 Burpees over the bar
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Rx: Must start at 135/95 – choose to increase by either 5-10lbs per round building as needed. Your score is the weight used on round 10 (you can not decrease, or make jumps over 10lbs – Maximum score would be 225/185)
Int: Start at a light-moderate weight and increase as needed to a challenging weight
Beg: Choose a light-moderate weight and sustain across.
ACCESSORY
2-3 rounds:
12-15 GHD Hip extensions (weighted if possible)
8-10/side Half kneeling banded (or cable) pallof press (slow and controlled, outside knee forward)
