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 3
5 mins to warm up, then every 3:30 x 5 sets: (22:30 total)
Set 1: 6 @ 75%
Set 2: 5 @ 80%
Set 3: 4 @ 85%
Set 4: 3 @ 85-90%
Set 5: 3 @ 85-90%
WOD B
HANG POWER SNATCH X 5
EMOM x 12 (4 sets of each alternating)
1) 5 Hang Power snatch (Start at a light-moderate weight, and build as needed)
2) 15-20 Unbroken Wallballs (your choice on weight and height)
3) 8-12 Toes to bar (work on linking them / bigger unbroken sets)
ACCESSORY
1) 2 sets of: 6-8/leg x Kettlebell Bulgarian split squats (1 or 2 KB held in front rack)
2) 2 sets of: 10-12/leg x Single leg Romanian Deadlift (stagger stance or wall supported)
3) 2 sets of: 8-10/side x Side lying hip raise*
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No rest between sides / 60-90s between sets / 2-3 mins between movements
*start in side plank position with knees bent at 90 deg. lift hips and separate knees using your glutes.
