a) WARM UP:
10 min amrap of:
- 5 banded good mornings
- 5 burpees
- 5 lunges per leg
- 5 sit ups
- 5 beat swings
b) STRENGTH:
- Build to a Heavy Single Power Clean – 10 min max (not to exceed 80% of your 1RM)
c) PRIMER:
2 Rounds to feel the weights and the movements:
4 T2B + 4 Power Cleans + 4 Front Squats
d) WOD:
5 rounds:
- 10 T2B
- 10 Power Cleans (115/80)
- 10 Front Squats (115/80)
e) ACCESSORY WORK:
3 rounds:
- 15 evil wheels
- 15 back extensions on GHD
f) POST-WOD RECOVERY/MOBILITY:
- Roll quads, adductors, T Spine plus couch stretch
