WARM UP – MOBILITY

Quick dynamic LB joint rotations and stretch

2 rounds:

30s Skipping / DU practice

30s Plate GTO / Plate squats

30 Front plank hold / Hollow hold

– 30s rest –

Review & warm-up: Back squat / Front squat / Squat clean w/ empty barbell

WOD A

Every 2:30 x 6 sets: (15 mins)

7, 5, 3, 3, 3, 3 Back squats

Start at approx. 55-60% of 1RM and build to ~80-85%. Keep reps quality and smooth today, heavy but not a 3RM

(Or aim to build a little heavier than the sets of 4 last week)

BACK SQUAT X 3

BACK SQUAT X 4

WOD B

DOUBLEUNDER CLEAN LADDER

Complete for time:

100 Doubleunders

10 Squat cleans (145/95)

80 Doubleunders

8 Squat cleans (165/110)

60 Doubleunders

6 Squat cleans (185/125)

40 Doubleunders

4 Squat cleans (205/140)

20 Doubleunders

2 Squat cleans (225/155)

12 min time cap

Scale DU volume as needed or to 2 x SU’s

Scale barbell weight to start at ~60% of a heavy clean and build to 85-90% (or less)

Try to make at least 10lb jumps each round (Rx jumps are 20/15lb)

ACCESSORY

2-3 sets: rest as needed

8-10/leg Single leg weighted Russian box step-ups (Single KB in front rack on working leg)

8-10/leg Staggered stance double DB/KB Romanian deadlift

45-60s Weighted plank hold

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