WARM UP – MOBILITY
Dynamic running and lower body/core warm-ups
Pre-squat hip openers stretch + activations
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Review Back squats and warm-up for WOD A
WOD A
Every 2 min x 8 sets:
1 Pause Back squat (2-3s hold) + 1 Regular back squat
Start at a moderate-smooth weight and build slowly to a heavy but not absolute max set. (Ideally no failed reps!)
Aim to finish a little heavier than the pause x 3 last week (measure added for reference)
PAUSE BACK SQUAT + BACK SQUAT
Pause for 2-3s at the bottom of the first rep only
PAUSE BACK SQUAT X 3
WOD B
CLEAN YOUR CLOCK
3 rounds for time:
15-12-9 Power cleans (135/95)
30-24-18 Wallballs (20/14 – 10/9ft)
Run 400m
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Choose a power clean weight suitable to keep intensity high today. You should be able to perform touch and go sets, not singles.
ACCESSORY
2-3 rounds: rest as needed
6-8/leg Bulgarian Split squats (2 DB in farmers hold – rear foot elevated)
10-12/leg Staggered stance double dumbbell RDL
12-15 Ab-wheel rollouts
20-30s Hollow rock or hollow hold
