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
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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)
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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)
