WOD NOTES
Today’s effort requires proper hip hinge mechanics.
Stay focused on your posture while performing the deadlift.
Fitness
5 sets
BB RDL x 8
Rest 60 seconds
One arm DB Row x 10 each
Rest 60 seconds
Straight arm band pulldowns x 12
Rest 60 seconds
Core finisher:
3 x 15 Hollow rocks
Performance
Dead lifts*
Work up to heavy 5
Then…
2 sets x 3 @same load
*perfect posture only, technical maxes
Core finisher:
3 x 15 Hollow rocks
Sport
Hang power snatch
5 x 2 @80%
HBBS
6 @65%, 5 @70%, 4 @75%, 3 @80%, 2 @85%, 1 @90%, 6 @70%
3-4 sets
RDL x 8
Rest 60 seconds
Strict HSPU x 5-8
Rest 60 seconds
Hollow rocks x 15
Rest 60 seconds
