WARM UP / MOBILITY
Dynamic Hip / Mid-line / Squat warm-up
Pre-squat hip opener stretch
WOD A
Dynamic Effort Back Squat x 2 (@3,0,X,1)
5 min to warm-up, then:
EMOM x 10 sets: Weight should be 60-65% of 1RM Across
Control down, explode up, if your bar speed is slow on the way up the weight is too heavy.
WOD B
HANG SQUAT CLEAN & BURPEE BOX JUMP
Complete for time:
3-6-9-12-15
Hang squat clean (135/95)
Burpee box jump (24/20″)

(Workout courtesy of CrossFit Linchpin)
WOD C (Optional Accessory)
3 sets NFT:
12-15 x Hip extensions
12-15 x V-ups / Tuck-ups
12-15 x Reverse Flys (DB’s or Plates)