Mobility
Warm-up
1:00 Neck Rolls
0:20 Big Arm Circles Backwards
3 X 0:20 Hollow Body Hold
400m Jog
10 Air Squats
Fitness Level Substitution: Downward Dog Knee Push-ups
Strength Warm-up
5 Deadlifts (Just the Bar)
5 Deadlifts (40% of your deadlift Max)
5 Deadlifts (50% of your deadlift Max)
3 Deadlifts (60% of your deadlift Max)
If you do not know your deadlift max, then guess for the warm-up.
Deadlift
Skills / Strength
5 Sets (3:00 Rest)
5 Deadlifts (Working your way up to a 5 RM)
Perform 5 sets consisting of 5 deadlifts resting 3 minutes between each set. You should be working your way up to a 5 rep max (5RM) which is the most weight you can safely deadlift 5 times in a row. After the warm-up, try and add weight each set of 5.
WOD
Every 0:30 for 10:00
Fitness Level Substitution: Power Cleans or Sumo-deadlift High-pulls.
You will perform 20 squat cleans in 10 minutes. Set-up a clock and perform 1 squat clean every 30 seconds. You goal is to use as much weight as you can safely squat clean. After the first 4 rounds, you can pause the clock and change your weight if you would like to adjust it. Post the lightest weight used in rounds 5-20 to comments.
Squat Clean
Cool-down
5 Sets (1:00 Rest)
5 Hang Squat Cleans (Just the bar)
Fitness Level Substitution: Hang Power Cleans
Make every rep perfect and hold the bottom of the squat for 3 seconds on each rep.
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