WARM UP – MOBILITY

Hip rotations, core / thoracic warm-ups and activations

Blue band: diagonal pull aparts, dislocates, glute/hip activations + squat warm-ups

WOD A

BACK SQUAT X 2

5 mins to warm up, then every 3:30 x 5 sets: (22:30 total)

Set 1: 6 @ 70%

Set 2: 5 @ 80%

Set 3: 4 @ 85%

Set 4: 3 @ 90%

Set 5: 2 @ 95%

WOD B

FADE TO BLACK

Complete AMRAP in 10 min:

1 Power Snatch

1 Overhead squat

10 Doubleunders

2 Power Snatch

2 Overhead squats

20 Doubleunders

3 + 3 + 30… con’t

Rx: 135/95

Scale to ~65-70% of 1RM Snatch

Scale DU’s to 5, 10,15, 20, 25 etc if you are not very proficient at them, or to x2 singleunders.

Score is last completed round # + reps

ACCESSORY

3 rounds: rest as needed

12-15 x Weighted hip extensions

15-20 x GHD Sit-ups (or V-ups / Tuck-ups)

2-3 Crossover symmetry movements (Recovery or Iron Scap)