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%

*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

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

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