Warm-up
2-4 minutes in Z1
Then 5 min of…
10 KB SDLHP
5 Samson stretches
10 KB swings
5 inchworms
Mobility
Posterior chain prep
Strength
A1. Deadlift – build up to a heavy 3, then 5×3 across
*Think 80-85%
A2. Plank hold
:30 on the left + :30 on the right between each working set of deadlifts
**Should be 5 rounds total @ weight
WOD
“Read between the lines. (Partner remix)”
20 min AMRAP
4 jerks*
5 front squats*
6 power cleans*
40 pull-ups
50 push-ups
60 sit-ups
*barbell movements are each, body weight movements are total (155/105#)(135/95#)
