| a) WARM UP:
2 min Row:
Then,
- 5 Push ups
- 7 Sit ups
- 9 Lunges per side
Then, for Quality (alternate between):
- 3 Sets of :20 seconds of Wall Sit
- 3 sets of :20 seconds of wall stretch
Then, grab an empty bar and warm up:
2 rounds of:
- 5 Deadlifts
- 5 Back Squats
- 5 Strict Presses
- 5 Front Squats
- 5 Hang Muscle Cleans
- 5 Squat Cleans from shins
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| b) STRENGTH:
E2MOM – 7 sets of the complex: One high hang squat clean + One hang squat clean from knee + One squat clean (from floor)
- Set #1 – 1 Complex @ 50% of 1RM Squat Clean
- Set #2 – 1 Complex @ 55%
- Set #3 – 1 Complex @ 60%
- Set #4 – 1 Complex @ 65%
- Set #5 – 1 Complex @ 70%
- Set #6 – 1 Complex @ 70%
- Set #7 – 1 Complex @ 70%
|
| c) WOD:
“DT”
5 Rounds:
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Push Jerks
(155/105)
Time Cap: 14 mins – scale the weight to be under this cap |
| d) MIDLINE – accessory work:
3 rounds:
- :30 sec hollow hold
- :30 sec left side plank
- :30 sec right side plank
- :30 sec front plank
Rest 1:00 |
e) POST-WOD RECOVERY:
- Roll T spine and quads, adding 2 min pigeon per side and tactical frogs
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