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)
