Warm Up
30 seconds work / 10 seconds rest / 3 rounds
Banded monster walk
Glute bridge
90/90 hip roll
Dynamic squats
Sampson stretch
Med ball clean and jerk
Sumo Deadlift, clean, snatch demo/progressions/teaching
Sumo Deadlift, clean, snatch warm-up/practice/form checks
Strength
Every 2 minute on the minute x 6 rounds
Sumo Deadlift x 6 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 5 last week.
WOD
Competitive:
3 rounds for time (15 min cap)
10 cleans (135 / 95)
200m run
6 snatches (135 / 95)
200m run
Performance:
3 rounds for time (15 min cap)
10 cleans (100 / 70)
200m run
6 snatches (100 / 70)
200m run
Lifestyle:
3 rounds for time (15 min cap)
10 cleans (70 / 45)
200m run
6 snatches (70 / 45)
200m run