WARM UP – MOBILITY

Hip circles/rotations & cat-cows

Hip opener lunge

Band dislocates

2 Sets:

8-10 Band OHS

4-6 Broad jumps

8-10 V-ups

6-7 mins to warmup to back squat starting weight

WOD A

BACK SQUAT X 3

Back squat E3MOM x 5 Sets:

7 @ 70%

5 @ 75%

3×3 @ 80-85%

– Aim to use the same or more weight that you used for the 2’s we did on June 2nd (measure added for reference)

BACK SQUAT X 2

WOD B

BREAK MY SOUL

3 Rounds for time:

30 Wallballs 20/14lb

10 Power snatches 115/75lb

– Scale wallball reps to 20 as needed, or scale weights so that first round is 2 sets max.

– Use a power snatch weight that you could do 3-5 T&G with

ACCESSORY

2-3 Sets, easy pace:

8-10 /side SA off-the-knee external rotations

8-10 Band straight arm lat push-downs w/ 4 secs negative

15-20 GHD hip extensions

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