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WARM-UP
1) Bird Dog Variations
2) Power Clean Footwork & Bar Warm-Up (5-10 reps each)
- Power Drop Squats
- Hip Clean Jump, No Shrug
- Hip Clean High Pull
- Hip Muscle Clean
- Hip Power Clean
3) Deadlift Warm-Up Sets (floating style, 50/60/65%, 5/4/4 reps)
ACTIVE MOBILITY A
1) Hamstring Tack & Floss & Low Back Press-Up’s
2) Single Leg Banded Hamstring Stretch
STRENGTH: Deadlift, 10-minute EMOM, 3-5 reps @ 70-80%
ACTIVE MOBILITY B
1) T-Spine Extensions
2) Banded Super Front Rack Stretch
PARTNER WOD: Perform the following for time & total reps/cals; partners will change rolls/rotate EMOM, & cannot set the bar down without a penalty**:
- 50 calories on Assault Bike - ME reps, Front Rack Push Back Lunges (95/65)
- 50 calories on Ski Erg - Me reps, Push Press (95/65)
- 50 calories on Rower - ME reps, Power Cleans (95/65)
**5 Burpee Penalty: Once clock starts, the barbell cannot touch the ground again at any point in the workout, even when changing roles
COOL DOWN
1) 200m Recovery Walk following WOD
2) Core Work: Weighted GHD Sit-Up’s, 12-15 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch, 2-3 minutes