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

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