WARM UP – MOBILITY

Dynamic laps, joint rotations / hip openers

3 rounds at a quick pace w/ light KB:

12 KB swings

8 Alt. Goblet lunges

6 KB Goblet squats

4 Burpees

Back squat warm-ups and review WOD A

WOD A

Every 3 min x 5 sets: 5,5,3,3,3 Pause/tempo back squats @3,3,X,2

Start at ~55-60% of 1RM and build as needed but maintain perfect mechanics and tempo

PAUSE BACK SQUAT X 3

WOD B

60S TRIPLET

Complete for time:

20-16-12-8-4 reps of:

Power cleans (95/65)

Front rack barbell lunges

Barbell push-ups (push-up on your barbell, chest to bar)

Barbell should feel light for the PC’s 2-3 quick sets max.

Scale the barbell pushups by supporting the bar in a rack or raising the bar on to J-cups as needed.

WOD B

2-3 rounds: rest as needed

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

20-30 Dumbbell plank drag throughs (10-15/direction)

20-30s/side Copenhagen plank (adductor side plank w/ top foot on a bench)

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