WARM UP – MOBILITY
Grab a red band, setup a barbell in a rack
5-7 mins: Dynamic joint rotations + pre-squat hip openers
Banded glute steps, Core activations
Band pull aparts / Rows / Lat pull-downs / Presses
Tech: Front squats + Thrusters
6-7 mins to warmup front squats to starting weight – after each warmup set warm-up a little hanging / scap pull-ups / beat swings to prep for WOD B.
WOD A
FRONT SQUAT X 3
E3MOM x 4 Sets:
3 Front squats @ 75, 80, 85, 90% of 1RM
If you have not been following the squat cycle, warm-up to a good working weight and build over the 4 sets to a heavy 3 or new 3RM.
(Try to avoid going to failure, this is not a testing day)
Between sets you can warm-up / practice some pull-up technique if you want
WOD B
FRAN
21-15-9
Thrusters (95/65lbs)
Pull-ups
ACCESSORY
3-5 min aerobic cool down
Roll out, stretch, mobilize areas that need it.
