Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
15 sit-ups
10 KBS
10 push-ups
5 kips swings + 5 strict pull-ups or ring rows
Mobility
Group mobility session
Strength
Weightlifting complex – 1 deadlift + 1 hang clean + 1 S2OH
Build to a challenging weight in 15 minutes.
Triple extension is going to be your best friend here. So make sure you are finishing the lifts and using those big legs muscles in all three lifts.
WOD
“Internal Affair”
With a partner
4 rounds each
12 deadlifts (115/75#)(95/65#)
8 OtB burpees
Then, 4 rounds each
10 hang cleans
8 OtB burpees
Then, 4 rounds each
8 S2OH
8 OtB burpees
Should be a fun one. Using the movements from the strength in the workout. Light weight and fast. P1 does a full round and then tags P2 in. Move on when they each complete 4 rounds.
