WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch
Banded glute steps, dislocates, diagonal pull aparts, core activations etc.
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Review and warm-up w/ empty barbell: Back squat / Power Snatch / Overhead lunges
WOD A
Every 2 min x 9 sets:
4 Back squats @ 65-70% of 1RM across
(or slightly heavier that the 8×5 weight from 2 weeks ago, May 30th)
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Across means not building (unless you start under desired percentage)
Use the same or similar weight across all 9 sets
Keep mechanics, positioning perfect and bar speed high.
BACK SQUAT X 4
BACK SQUAT X 5
BACK SQUAT
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: rest as needed
15-20 Banded TKE squats (body weight or light goblet hold)
12-15/side Side plank clamshell glute bridge
12-15 Ab-wheel rollouts
