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
