Warm Up
Coach's Stretch
Hamstring Stretch
2 RDS
8 Tempo Good Morning (explosive coming up)
4 L/R KB Push Press
8 KB SDLHP
6 Windshield Wipers
30s Bike/Row (warm up pace)
Skill / Strength
3 Sets
4 Segmented Clean Pull
Superset:
8 L/R single leg glute bridge
Choose lighter loads. Focus on leg drive for power, explosive hips and shoulder shrug
WOD
"DT" EMOM (3RDS)
12 MINUTES
1: 8 Deadlift + Max Wall Sit
2: 8 Hang Power Clean + Max Plank Hold (elbows)
3: 8 Push Jerk + Max Hollow Hold
4: 10/8 Cal Bike or 12/9 Cal Row
Rx: 155/105#
Scale: 115/85#
Choose a weight that is challenging, but sustainable for the entire workout.
Post WOD Accessory:
100m Heavy DB Farmer Carry