WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch
Glute & Core activations + squat warm-up drills
Review and warm-up: Thrusters & Back squats w/ empty barbell
5-6 mins to build to starting weight, then:
Every 3 min x 4 sets: 3 Back squats
@ 70%, 75%, 80%, 85% of 1RM Back squat (or build to a heavy 3)
Slightly heavier that the heavy 4×4’s 2 weeks ago (June 6th)
(between working sets feel free to hang on the bar, do some beat swings, warm-up / practice some kipping pull-ups, and/or practice some double unders)
BACK SQUAT X 3
BACK SQUAT X 4
Complete 4 rounds for time:
50 Doubleunders (45s max)
15 Thrusters (75/55)
– Rest 2 min between rounds –
Subtract the 6 min rest and possible stagger from finish time.
Partner up, and stagger by 90s-2min.
Thruster weight should be “light” and remain relatively unbroken on all sets.
Scale pull-up volume or to a jumping variation to maintain intensity and consistency.
20 min time cap (including the rest, rounds should be ~2 or less to start)
2-3 sets of each: rest 60-90s between sets as needed:
A) 6-8/leg Rear foot elevated Bulgarian split squat (2 x DB or KB held in farmers carry)
B) 8-10/leg Single leg RDL (hold on DB/KB in opposite hand from working leg, scale to staggered stance as needed)
C1) 15-20 Banded hamstring curls
C2) 15-20 GHD sit-ups (focus on using your quads & hip flexors)