WARM UP – MOBILITY
Quick dynamic LB joint rotations and stretch
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2 rounds:
30s Skipping / DU practice
30s Plate GTO / Plate squats
30 Front plank hold / Hollow hold
– 30s rest –
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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
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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)
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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
