WARM UP – MOBILITY
Dynamic hip openers
Banded glute/squat warmup
WOD A
PAUSE BACK SQUAT X 3
E2MOM x 6 sets:
3 Pause back squats
—
– 3 secs pause in bottom position
– Approx 55-65% – the goal is not to max out today, keep reps fast and explosive
WOD B
HAWAII 5-0
5 rounds for time:
5 Hang power cleans 165/110lb
5 Front squats
5 Strict HSPU’s (1 mat deficit for guys)
5/3 Bar Muscle ups
—
– Use a bar weight that is challenging but UB
– HSPU’s & BMU’s should be 1-2 sets, scale reps 3-4 as needed, or scale progression to CTB’s or regular PU’s
ACCESSORY
3-4 sets:
2 min Ski
6-8 SA OH walking lunges /side
6-8 SA ring rows w/3 secs negative /side
– rest 60 secs –
