WARM-UP
1) 500m Row
2) Clean & Deadlift Bar Warm-Up
3) Deadlift + Sumo Deadlift Warm-Up Sets (3+3) @ 55/60/65%
4) Hamstring Tack & Floss & Adductor Smash between warm-up sets
STRENGTH: 5 Deadlifts + 5 Sumo Deadlifts @ 70-75% of 1RM Deadlift, X5 sets
ACTIVE MOBILITY
1) Hamstring Stretch
2) Frog Stretch
3) Rear Delt & Pec Smash
4) Front Rack Stretch
WOD: Perform 5 rounds of the following for time:
9 Deadlifts (135/95, RX+ 155/115)
6 Squat Cleans (135/95, RX+ 155/115)
3 Thrusters (135/95, RX+ 155/115)
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Barbell Roll Outs, 8-10 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)