WARM UP – MOBILITY
Big dynamic squat focused warm-up + hip/core activations
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Green band: anterior & lunge hip openers
Green band front rack stretch
WOD A
BACK SQUAT X 3
Every 3 min x 5 sets:
Sets 1-2: 5 reps (@65-75%)
Sets 3-5: 3 reps (@80-87%)
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Aim for all set to be slightly heavier that last weeks 4’s.
WOD B
PAIN IS TEMPORARY
Complete for time:
1000/800m Echo bike
then;
10 – 8 – 6 – 4 – 2 reps of:
Hang power clean (135/95)
Front squat (135/95)
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Choose a weight that you can likely complete each set unbroken
Bike should be under 2 min (Stagger heats every 2 min)
ACCESSORY
3 sets:
6-8/leg Single leg Romanian deadlift (use KB or DB loaded in opposite hand)
8-10/leg Bulgarian Split Squat (KB or DB held by sides)
15-20 GHD Sit-ups (Scale to V-ups or Tuck-ups)
– rest as needed
