WARM UP – MOBILITY

Big dynamic joint warm-up and stretch out (hips / ankles / thoracic etc.)

Banded glute steps, Core activations, squat warm-ups drills

Review Barbell back squat and spotting technique

WOD A

20 min to build to a heavy single or new 1RM back squat

Build by feel or follow a rep scheme similar to this:

Set 1 – 40-45% x 8-10

Set 2 – 60-55% x 6-8

Set 3 – 60-65% x 5

Set 4 – 70-75% x 3

Set 5 – 80-85% x 1-2

Set 6 – 90% x 1

Set 7 – 95% x 1

Sets 8,9,10 – 100-105% x 1 (Match old max or set new PR)

BACK SQUAT

WOD B

SPANKY’S LADDER

Complete AMRAP in 8 mins:

3-6-9-12-15… con’t:

Power Snatch (95/65)

Overhead squat (95/65)

Toes to bar

Score = last completed round # (9, 12, 15) + extra reps

Choose a light weight for the barbell that allows some larger sets of touch and go reps and OHS’s unbroken.

Scale TTB to leg or knee raise (or V-ups) as needed to keep moving.

ACCESSORY

2-3 rounds: rest as needed

15-20 Goblet cyclist squats (narrow stance, heels elevated)

8-10/leg Plyo/jumping Russian box step-ups (no weight added)

12-15 Ab-wheel rollouts

30-40 Russian twists (Med ball, DB, or Plate)

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