Wednesday June 29, 2022
Warmup
1:30 Bike/Row
10 Banded Good Mornings
10/Side Banded Monster Walks
2 Rounds:
5/Leg Split Squat
:30 Hollow Body Hold (on floor)
:30 Superman Hold
Mobility
Hamstring Rack Stretch :30/Side
Skill/Strength
Establish a 5 rep max deadlift
Write down your weight. You will need it going forward.
Then…
2-3x5 at 80% (or lighter, if you want to save it for the WOD)
WOD
Deadlift 2/4/6/8/10
Toes to Bar 3/6/9/12/15
Rest 3 minutes
Hang Power Cleans 2/4/6/8/10
Double Unders 15/30/45/60/75
F: kb sdhp 3/6/9/12/15 instead of deadlifts; v-ups; kb swings 3/6/9/12/15 instead of hang power cleans; single unders
P1: 225/155 deadlift; 135/95 hang power clean
P2: 165/115 deadlift; 95/65 hang power clean; hanging knee raises; double unders 10/20/30/40/50
C: 255/175 deadlift; 155/105 hang power clean