WARM UP – MOBILITY
3-4 mins running drills

2 Rounds:
6-8 Bulgarian Split Squats per leg – hold your last rep for 10 secs in the bottom
30-40 secs Down Dog stretch
6-8 Single Leg Box Step-ups per leg – stand parallel to the box, go as deep as good form will allow
30-40 secs Calf Stretch against a post each side
WOD A
2/4 FRONT SQUAT/BACK SQUAT
**This week is a de-laod week, do NOT attempt to go heavy**

5 mins to warmup, then E2.5MOM x 4 sets (15 mins):
2 Front Squats, followed by 4 Back Squats at 70% of your 1RM Front Squat.

-Work on being as explosive as possible on the drive up

WOD B
5 mins warmup, then E2.5MOM x 5 sets (17.5 mins):

5 Power Clean & Split Jerks @ approx. 60-65% of 1RM (go lighter if necessary; keep technique perfect, T&G or quick singles)
8-12 Alt. Pistols (mod using a band on a rack or go to a box. 4-6 goblet weighted split squats per leg are also an option)
30-40 Double Unders (Scale reps as needed)

You should be completing your work in no more than 1:30-45 so that you get some rest each round

ACCESSORY
3 Rounds:
30-40 Banded Good Mornings
Max GHD Ab Paddle
2-3 Crossover Recovery exercises