WARM UP – MOBILITY
Quick dynamic warm-up
Blue band glute + shoulder warm-ups / activation
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2 rounds with a light-moderate KB:
12-15 KB swings
8-12 Pause goblet squats
8-12 Single arm KB overhead lunges (4-6/arm)
-30s/side hip opener / stretch of your choice between rounds.
WOD A
BACK SQUAT X 4
Every 3 min x 5 sets:
Sets 1-2: 6 reps (@65-75%)
Sets 3-5: 4 reps (@75-85%)
WOD B
STEP LADDER
8 min AMRAP Ladder:
2-4-6-8-10… con’t: of:
Power snatch (95/65)
Overhead lunge steps (95/65)
Burpees over the bar
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Choose a suitable weight where you can work on barbell cycling vs. quick singles on the power snatches. You should be able to maintain unbroken sets through the round of 8.
You may step forwards or backwards on the lunges.
If you are not stable overhead then scale to front rack lunge steps.
Score last completed round # + reps.
ACCESSORY
3 rounds at a steady pace, rest as needed to maintain quality:
12-15 x GHD sit-ups (Advanced athletes try a light Med ball, newer athletes scale ROM or Tuck-ups)
8-10 x GHD Hip extensions @3,0,1,1 (add weight if possible, plate held across chest)
2-3 x Crossover Symmetry “Plyo” movements each round
