WARM UP – MOBILITY
Set up a barbell in a rack & grab a red band
Pre-squat hip and thoracic openers, wrist/forearm stretch
Core & glute warm-up (banded glute steps)
Tech/warm-up front squats
WOD A
FRONT SQUAT X 4
E2MOM x 8 sets: (16 mins)
4 Front squats @70-75% of 1RM across (or ~5% heavier than your last 9×4 on Nov 12th)
(The goal is to keep the same weight across all sets, not building to a heavy or max set of 4. If you need to build in the first set or 2-3 as you warmup that’s ok, but not past set 3)
WOD B
5-7 mins: Tech and warm-up Power cleans + Ring Push-ups
POWER CLEAN / RING PUSH-UP COUPLET
Complete for time:
10 – 8 – 6 – 4 – 2 Power Cleans (185/125)
20 – 16 – 12 – 8 – 4 Ring Push-ups
Power cleans should be “heavy” but no more than 75% of 1RM
Rx rings should be 6-8″ from the ground, biceps to rings
ACCESSORY
2-3 sets, rest as needed
12-15 TKE Banded goblet squats (narrow stance, raise heels if needed)
12-15 Dumbbell pull-overs (upper back across a bench)
15-20 Pec flys (light plates or DBs)
