Warm Up
30 seconds work / 10 seconds rest / 3 rounds
Banded around knees wall sit
Glute bridge
Donkey kicks
Dynamic squats
Fire Hydrants
Med ball squat cleans
Deadlift, demo/progressions/teaching
Deadlift, warm-up/practice/form checks
Strength
Every 2 minute on the minute x 6 rounds
Deadlift x 4 reps buidling 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 6 last week
WOD
4 rounds for time
COMPETITIVE
30/21 Cal Bike
10 DB Squat Clean and Jerks (50/35)
PERFORMANCE
25/17 Cal Bike
10 DB Squat Clean and Jerks (35/25)
LIFESTYLE
15/10 Cal Bike
10 DB Squat Clean and Jerks