Warm-up
Spend 2 min in Z1
Then, 3 rounds
10 Russian KBS
10t single leg deadlift
10 goblet squats
Mobility
Posterior chain prep for the dead lift – banded hamstring, bretzel and pigeon
Strength
A1. Deadlift – 3×6 AHAP
A2. HSPU’s – 2×6-12* + 1 ME set**
*2 reps short of failure
**ME sets are just that, max effort
1-3 AbMats are allowed as long as you’re getting some range of motion out of it. If you can do 3 sets of 12 easily, then add a deficit
If you cannot complete a HSPU, box piked HSPU’s are the substitution. Remember, knees are easier than toes. Sub 8-12 seated DB presses if you don’t have boxed piked HSPUs yet.
WOD
18 min AMRAP
15/12 cals on rower
10 hang cleans (95/65#)(75/55#)
15 wall balls (20/14#)
10 burpees
Cool Down
Spend 5 minutes recovering before you go – stretch and hydrate
