WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch
Review / Warm-up OHS + Squat snatch w/ dowel
Beat swings, kipping pull-ups, jumping / bar muscle-ups
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Warm-up barbell and gymnastics for WOD A
WOD A
HUNGRY LIKE THE WOLF – ADVANCED
10-8-6-4-2 reps for time:
Squat Snatch 135/95lb
Bar Muscle Ups
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Scale BMU as needed (cut volume down to 5,4,3,2,1, and/or use jumping or banded BMU variations)
— OR —
HUNGRY LIKE THE WOLF
10-8-6-4-2 reps for time:
Squat Snatch 115/75lb
Chest to Bar Pull-ups
WOD B
In remaining class time complete 4 sets of 8 Front squats
Start ~50-60% of 1RM, and build to a heavy but smooth set of 8
Aim to finish a little heavier than the 10s we did a few weeks ago (measure added)
Focus on positioning and ideal mechanics on each rep over hitting the heaviest weight possible and losing form.
FRONT SQUAT X 8
FRONT SQUAT X 10
ACCESSORY
2-3 rounds: rest as needed
8-10 x Alt. Goblet curtsy lunges + 8-10 x 1+1/4 Goblet squats
45-60s Weighted plank hold
15-20/side Weighted side bends
