Thursday WOD

Warm-up
Warm-up
500m Row – last 100m keep legs straight/hinge at hip and finish with arms

Foam Roll:
– T-spine/Glutes/Hams

2 Rounds:
– 10 Banded Good Mornings
– 10 V-Ups
– 10 KB Swings

Strength
Power Clean (5×2 – Not Max Effort)
5 Working Sets
– No fails
– Focus on hip extension and solid power catch
(Hips back/weight balanced in foot/proper front rack)

Metcon
Metcon
3 Rounds for time:
– 15 Suitcase Deadlifts 70/55 – Left
– 30 Second Plank Hold (Elbows)
– 15 Suitcase Deadlifts 70/55 – Right
– 10 HSPU

Suitcase Deadlift Demo:

These should be quality reps over max speed.
– Keep shoulders/hips square
– AVOID leaning while lifting