Warmup) 2 Rounds:

100’ Butt Kicks, 100’ High Knees

8-10 Banded Side Steps each direction

10-12 Banded Glute Bridges

5 Lateral Lunges each side

10-12 Air Squats

 

Mobility) Pre Squat Hip Openers

 

WOD A) (18-20 mins) Wendler Squat:

% for this cycle will be based off of 90% of your 1RM. This will be referred to as your “training max”. For example, if your 1 rep max Back Squat is 100lb then you will use 90lb to calculate your working %

 

Warmup sets:

1×8-10 @barbell

1×5 @ 40-45%

1×5 @ 45-50%

1×3 @ 50-55%

 

Working sets:

1×5 @ 65%

1×5 @ 75%

1xMax Effort @ 85%

*Rest 2-3 mins between working sets

**Go hard on the ME set but stop when you feel like the next rep will cause your technique to breakdown

 

WOD B) 4 Rounds not for time:

8 Double KB Bulgarian Split Squats (held by sides) each leg @2010 tempo – heavy but unbroken

10 Goblet Squats – heavy but unbroken

30-50 Double Unders (1 min max.)

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