WARM UP – MOBILITY

90s – 2min min row

Dynamic joint warm-up + pre squat stretch

Squat + core activations

Tech: Box squat + practice 12-15 reps with an empty barbell

WOD A

BOX SQUAT X 4

Every 3 min x 5 sets:

Box back squat @3,1,X,2 tempo

8-6-6-4-4 reps (Go by feel with the loading, but a suggested starting weight would be ~60-65% of 1RM, finishing heavier than your 6 reps done 2 weeks ago)

Squat with wider than usual stance and sit back to a bench or box that is at or just above parallel.

Keep tempo, mechanics and speed on the drive up a priority, no slow grinding reps.

WOD B

SAVAGE LOVE

Every 2 min x 8 set:

Row 15/12 Cals (should be under 45-60s on each set)

3 Squat cleans (1.1.1. Start at a light – moderate weight, Increasing load as needed to a heavy/safe triple)

Score is heaviest set of 3 cleans, Rx if you maintain the 15/12 cals across all sets.

You may rest a little before going in to the cleans, but maximum 3-5s rest between the 3 clean reps.

Squat clean must be completed within the 2 min, and ideally you’re getting a little rest going in to each row

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