WARM UP – MOBILITY
Hip rotations, core / thoracic warm-ups and activations
Blue band: diagonal pull aparts, dislocates, glute/hip activations + squat warm-ups
WOD A
BACK SQUAT X 2
5 mins to warm up, then every 3:30 x 5 sets: (22:30 total)
Set 1: 5 @ 75%
Set 2: 4 @ 80%
Set 3: 3 @ 85%
Set 4: 2 @ 90%
Set 5: 2 @ 90-95%
WOD B
HANG SNATCH X 3
EMOM x 15 (5 sets of each alternating):
1) 3 Hang squat snatch (moderate/smooth weight, build over the 4 sets as needed)
2) 10-16 Alternating pistols
3) 8-12 strict ring or bar dips
—
Start on any station and rotate in order
Record heaviest set of 3 hang squat snatch (must be an unbroken set)
ACCESSORY
3 sets: rest as needed
8-10/leg Curtsy box step down (smooth and controlled, body weight or light KB in goblet hold)
8-10/arm Single arm bent over row @3,0,X,1 (Heavy KB or DB)
30-45s/side Side plank (weight hip with slam ball/plate as needed)
