WARM UP – MOBILITY
Hip openers / squat prep
Banded glute/core activation

WOD A
2/4 FRONT SQUAT/BACK SQUAT
E3MOM x 4 sets:
2 front squats / 4 back squats
Perform all sets at 70% of front squat training max.
This week is a de-laod so keep weights light-ish, focus on controlled tempo down, and speed out of the bottom on each rep

WOD B
BAR-BIE GIRL
For time:
21-15-9 toes to bar
15-12-9 burpees over bar
12-9-6 hang squat cleans 135/95lb

ACCESSORY
3-5 super sets:
10 ab-wheels
15 weighted sit-ups
20-30 secs L-sit or tuck hold
-rest 90 secs-

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