WARM UP – MOBILITY
2 rounds:
20 jumping jacks
20 Mountain climbers
10 Dowel dislocates
10 Dowel overhead squats
5 Inchworms
5 Burpees
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Pre-squat hip / ankle openers
Review and warm-up tempo back squats
WOD A
Every 2:30 min x 6 sets: (15 mins)
5,5,3,3,3,3 back squats @3,2,X,2
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stop just below parallel, or in an active squat hold for 2s and drive up without using a “bounce”
Start ~50-55% of 1RM and build as needed but maintain tempo and quality on each set.
Aim to finish heavier than the 5’s if you did them last week (measure added for reference)
PAUSE BACK SQUAT X 3
PAUSE BACK SQUAT X 5
WOD B
GOODBYE BLUE SKY
Every 2 min x 6 sets:
4 Power snatch (unbroken touch and go)
6 Overhead squats
8 Burpees over the bar
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Start at a light-moderate weight (~55-60% of 1RM Snatch) and build as needed to a heavy set.
The 4 PS + 6 OHS must be an unbroken set, and move directly into the 8 burpees, rest the remainder of the 2 min.
ACCESSORY
2-3 rounds: rest as needed
8-10/leg KB front rack Russian box step-ups
15-20 GHD Sit-ups (sub weighed / anchored ab-mat sit-ups)
8-12 Cuban presses
