WARM UP – MOBILITY
Dynamic hip, trunk, shoulder circles + core warm-ups
Pre-squat hip and thoracic openers
WOD A
BACK SQUAT X 4
5 mins to warm up, then every 3:30 x 5 sets (22:30)
Set 1: 10 @ 60%
Set 2: 8 @ 65%
Set 3: 6 @ 75%
Set 4: 6 @ 80%
Set 5: 4 @ 85%
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*Only attempt this if you were successful at all your sets last week. If you failed your final set last week (4 @ 80%), then take ~10% off of your 1RM and calculate working sets from there for this week and going forward.
WOD B
GOODBYE BLUE SKY
Every 2 min x 6 sets:
4 Power snatch (unbroken touch and go)
6 Overhead squats
8 Burpees over the bar
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Start at a light-moderate weight (~55-60% of 1RM Snatch) and build as needed to a heavy set.
The 4 PS + 6 OHS must be an unbroken set, and move directly into the 8 burpees, rest the remainder of the 2 min.
ACCESSORY
3 rounds: rest as needed
12-15 GHD Hip extensions (weighted if possible)
8-10/side x Staggered stance bent over rows
15-20 Weighted or Banded sit-ups
