WARM UP – MOBILITY
Big dynamic joint warm-up (hip and shoulder circles etc.)
Blue band glute / squat activations
Blue band shoulder pull aparts + external rotations
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Warm-up back squats and supinated pull-ups for WOD A
WOD A
PAUSE BACK SQUAT X 3
Every 90s x 10 sets: (5 each alternating)
A1: 5, 5, 3, 3, 3 Pause back squats (3s hold in bottom position)
A2: 5, 5, 3, 3, 3 Strict supinated pull-ups
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– BS: Start at ~60% on the BS and build by feel to a moderately heavy set but keep mechanics perfect.
– PU: Weighted, body weight, thin bands, or jumping negatives.
WOD B
DU, KB SNATCH, LUNGE
Complete AMRAP in 12 min:
40 Doubleunders
20 Kettlebell Snatches (24/16kg)(10/arm – broken any way)
20 Alternating goblet lunges (24/16kg)ACCESSORY
3 rounds for quality: rest as needed
6-8/side Half kneeling Arnold press (@3,1,X,1)
8-10/side Parallette supported, single arm dumbbell row (3,1,X,1)
30-45s/side Side plank hold (load hip if possible)
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For the rows, hold a plank off of one parallette, single arm DB row with the other.
