WARM UP – MOBILITY
Laps of rig / dynamic stretch
Glute and core warmups for squats
BB warmup: power clean, back squat, thruster
WOD A
BACK SQUAT
BACK SQUAT X 6
E2.5MOM x 4 Sets:
8-8-6-6 Back squats
- Work in the 55-70% range today, heavy-ish but not maximal
WOD B
DOWNWARD SPIRAL
11 min AMRAP:
9 Burpees over bar
7 Power cleans 135/95lb
5 Chest to bar pull-ups
3 Thrusters 135/95lb
- No pacing for this workout today, put your foot on the gas and do your best to maintain it; make it uncomfortable!
ACCESSORY
3 Super sets:
8-10 Front foot elevated curtsey lunges /side
12-15 BB hip thrusts
– rest 90 secs –
- Elevate foot on a plate or two
- Hold KB or DB in front rack of working side
- Complete all lunges on one side before switching
