DAN, MATT and SCOTT
WARM-UP:
1 K Row or 5 min. Bike
Dynamic Stretch
STRENGTH:
Halting Clean Deadllift
(4)5
Perform reps at 70 to 100% of your best Clean weight.
Perform a clean deadlift up to the designated height (usually mid to upper-thigh), keeping the shoulder joint in front of the bar, and the weight balanced evenly over the whole foot. If you’re not having to fight to keep the bar from swinging forward away from your legs, your shoulder joint is not in front of the bar. Hold this position for 2-3 seconds before returning the bar to the floor—you’ll never stand completely at the top.
WOD: SPELLBOUND
For Time:
5 Rounds
200m Run / 250m Row
10 HR Push-ups
10 Pull-ups
10 Box Jumps 24/20
ICING:
Bar Muscle-up Work
KOT – Tib Raises 20 Reps