WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (squat / front rack / overhead)
Glute & Core activations + squat warm-up drills
Review and warm-up: Thrusters & Back squats w/ empty barbell
WOD A
5-6 mins to build to starting weight, then:
Every 3 min x 4 sets: 3 Back squats
@75%, 80%, 85%, 90% of 1RM Back squat (or build over 4 sets to a heavy / 3RM)
Ideally ~5% heavier that the first wave of 4×3 (June 20th), and heavier than 4×4 on (July 25th)
BACK SQUAT X 3
BACK SQUAT X 4
BACK SQUAT
WOD B
THRUST ISSUES (RX)
Complete AMRAP in 7 mins:
2-4-6-8-10… etc Thrusters (95/65)
20 Doubleunders
—
Scale the doubleunders to 50 singles if you are not consistent.
Score is last completed round # (2-4-6 etc) + reps completed on working round.
— OR —
THRUST ISSUES (ADVANCED)
Complete AMRAP in 7 mins:
2-4-6-8-10… etc Thrusters (135/95)
20 Unbroken Doubleunders
—
For an “Rx” score all sets of 20 doubleunders must be unbroken, if you trip you must start your set over.
(Thruster sets do not need to be unbroken.)
Score is last completed round # (2-4-6 etc) + reps completed on working round.
ACCESSORY
3 sets: rest as needed
8-10/leg: Front foot elevated goblet split squat (push front knee over toes)
25-30 Banded good mornings
12-15 Ab-wheel rollouts
