WARM UP – MOBILITY
Hip, core, thoracic warm-ups and activations
Blue band glute/hip activations + squat warm-ups
WOD A
BACK SQUAT
BACK SQUAT X 2
5 mins to warm up, then every 3:30 x 5 sets: (22:30 total)
Set 1: 8 @ 60%
Set 2: 8 @ 70%
Set 3: 6 @ 80%
Set 4: 4 @ 85%
Set 5: 2 @ 90%
WOD B
THUNDERSTRUCK
Every 2 min x 6 sets: (12 mins)
3 Squat Cleans (must be unbroken, touch and go)
6 Front rack lunge steps (must be unbroken after the last clean)
9 Box jump overs (30/24″)
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Start at a light-moderate weight (~50-55% of 1RM Clean) and build as needed to a heavy but unbroken set.
Big classes, partner up and share a barbell (if possible) and box jump (start on alternating minutes)
ACCESSORY
3 rounds: rest as needed
8-10 x GH Raises
12-15 x Banded goblet squats* (red band / light KB or no weight)
20/side KB side bends / oblique crunch
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*Loop a red band around a post and step in to each end. Place band right behind your knees and step back so there is some tension when legs are at full extension. Squat upright/knee forward and drive knees back into bands as your reach full extension. You should feel this in your quads more than a normal squat.
