WARM UP – MOBILITY
Hip rotations, core / thoracic warm-ups and activations
Blue band: diagonal pull aparts, dislocates, glute/hip activations + squat warm-ups
WOD A
BACK SQUAT X 3
5 mins to warm up, then every 3:30 x 5 sets: (22:30 total)
Set 1: 8 @ 65%
Set 2: 8 @ 70%
Set 3: 6 @ 80%
Set 4: 5 @ 85%
Set 5: 3 @ 90%
WOD B
STEP LADDER
8 min AMRAP Ladder:
2-4-6-8-10… con’t: of:
Power snatch (95/65)
Overhead lunge steps (95/65)
Burpees over the bar
—
Choose a suitable weight where you can work on barbell cycling vs. quick singles on the power snatches. You should be able to maintain unbroken sets through the round of 8.
You may step forwards or backwards on the lunges.
If you are not stable overhead then scale to front rack lunge steps.
Score last completed round # + reps.
ACCESSORY
3 supersets:
6-8 x GHD Hip extension + GH Raise
15-20 x GHD Sit-up (or V-ups / Tuck-ups)
– rest 2 min between rounds
