WARM UP – MOBILITY
5 mins hip openers
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Tech a couple of sets of WOD A squats w/BB
WOD A
1 1/14 BACK SQUAT X 6
5 mins warmup, then: E2.5MOM x 4 sets
8-8-6-6 x 1/1/4 back squats w/3 secs negative each rep
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-Close stance, heels elevated
-Go by feel here, technique over weight, approx. 30-40% of 1RM BS
WOD B
DEADLIFT
DEADLIFT X 6
E3.5MOM x 3 super sets:
6 deadlifts @ 70-75%+
6 KB Bulgarian split squats /side (one front rack, one by side)
WOD C
THRUSTY DEATH WOD
7 min AMRAP:
Single arm DB thrusters 50/35lb
*5 DB facing burpees EMOM including the first
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-Score = total reps combined left and right arm
-Try to divide reps as evenly as possible between left & right
ACCESSORY
3 sets:
10-15 GH raises
20-25 KB side bends /side
40-50 secs weighted plank
