WARM UP – MOBILITY
Dynamic lower body warm-up and banded glute activations/squats
Pre-squat hip opener + core warm-ups
WOD A
BACK SQUAT
BACK SQUAT X 4
6 mins to warm-up to 60%;
Then every 3:30 min x 4 sets:
Set 1: 10 @ 60%
Set 2: 8 @ 70%
Set 3: 6 @ 75%
Set 4: 4 @ 80%
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3 options for working weight:
Work off of your old 1RM # from then end of our last back squat cycle
Work off of 20-25% more than your tested front squat
Use the 20 mins to establish a 1RM and skip the % work for this week.
WOD B
LEGGO MY EGGO
Every 3 min x 5 sets:
4 Hang squat cleans
8 Alternating front rack lunges (step forwards or backwards)
12 Unbroken Wallballs (30/20lb – 10/9ft)
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Start first set a ~55-60% of 1RM clean and build as needed.
Hang cleans + lunges must remain unbroken each set
Partner up with someone using similar weights/ball and stagger by 90s.
ACCESSORY
3 rounds: rest as needed
5-7/side Bulgarian split squats (2 x DB or KB held by side)
15-20 GHD Sit-ups
25-30 Banded good mornings
