- Dynamic stretching
Skill/Strength
- 15mins to build a 2 Rm T&G Clean
- 15mins to build a 2 Rm T&G Clean
10 AMRAP
- 3x Deadlift (225/185)
- Row 250m
Mobility WOD
- Hamstring Mash
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!
Skill/Strength
2RM touch and go cleans. After the first clean the weight should only touch the ground for a split second before the second attempt. Keep a neutral spine, good lumbar curve, and drive through with the hips.
Main WOD
Scald the DL if needed. Ensure the bar is kept close to the frontal plane (ie your body). Keep the lumbar curve locked in to avoid injury.
Mobilty WOD
After running and doing lifts your hamstrings are going to be tight. Grab a lacross ball and get to work. It will most likely be painful.