(Practice / Glycolytic (2-5 min bursts)
WOD Review: 8 min
Then group warm up all together: 60 sec row, 20 sec straight legged deadlift, 20 sec clean position deadlift, 20 sec alt lateral lunges, 30 sec wall squats, 20 sec wall ball shots
SOD
5 sets of: (15 min)
3-5 reps: slow Clean Grip Deadlift into a Hang Power Clean (65-70%)
(3 sec up to hip, 1 sec pause at hip, lower to hang then complete clean)
AND
2 Pole/leg DB/KB lateral Stepping Lunge Walks (weight: athletes’ choice)
WOD
3 Rounds of: (20 min cap)
9-7-5 of:
Deadlifts (225/155) (50+ 175/105)
WB (20/14) (10/10) (50+ 14/10 & 10/9)
*Rest 3 min between rounds.
*Score is total time to complete all work including the rest.
