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″)

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

*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.

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