WARM UP – MOBILITY

Dynamic joint warm-up + pre squat stretch

Blue band glute + core activations

Tech: Box squat + practice 12-15 reps with an empty barbell

WOD A

Every 3.5 min x 4 sets:

Box back squat @3,1,X,2 tempo

10-8-6-6 reps (Go by feel with the loading, but a suggested starting weight would be ~55-60% of 1RM, finishing a little heavier than 2 weeks ago)

Squat with wider than usual stance and sit back to a bench or box that is at or just above parallel.

Keep tempo, mechanics and speed on the drive up a priority, no slow grinding reps.

WOD B

KETTLEBELL SANDWICH

Complete 4 rounds for total row cals combined: (18 mins)

In 3 min complete:

15/12 Cal row

10 Double KB sumo deadlifts

10 Double KB cleans

10 Double KB front rack lunges (step either way)

Max Cal row in remaining time (score)

– rest 2 min between rounds –

Rx: 2 x 24/16kg, scale so that KB complex is challenging but unbroken, or scale to DB’s as needed

604 at home: sub row with a ~200m sprint on either end of the KB complex, sub to 2 dumbbells or an odd object

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