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 –

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