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

WOD A

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

BACK SQUAT

WOD B

HOT POTATO

Complete 4 rounds for time:

50 Doubleunders (45s max)

15 Thrusters (75/55)

15 Pull-ups

– 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)

ACCESSORY

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)

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