WARM UP – MOBILITY
Quick dynamic joint warm-up: leg swings, hip and shoulder circles etc.
2 rounds of:
8-10 Banded whippets
8-10 Plate Cossack squats
8-10 Beat swings
8-10 Pause plate squats
WOD A
BACK SQUAT X 3
Every 2:30s x 5 sets: 3 back squats
Start at ~65-70% of your 1RM and build to a heavy set of 3 or new 3RM.
WOD B
Review Squat clean + Gymnastics movements
Give 5-7 min to warm-up:
SQUAT CLEAN / MUSCLE-UP
Complete for time:
9 – 7 – 5 reps of:
Squat Clean 185/125
Ring Muscle-up
— OR —
SQUAT CLEAN / PULL-UP / DIP
Complete for time:
12 – 9 – 6 reps of:
Squat clean (135/95)
Chest to bar pull-up
Ring Dip
15 min time cap for both workouts
ACCESSORY
3 rounds: rest as needed
6-8/leg Bulgarian split squats (1 or 2 KB’s held in goblet or front rack position)
30-45s weighted plank hold
2-3 Crossover Symmetry “Iron scap” or “Plyo” movements
