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)

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