WARM UP – MOBILITY
Set up a barbell in a rack & grab a red band
Pre-squat hip and thoracic openers, wrist/forearm stretch
Core & glute warm-up (banded glute steps)
Tech/warm-up front squats
WOD A
FRONT SQUAT X 3
E3MOM x 4 Sets:
3 Front squats @ 70, 75, 80, 85% of 1RM
- Percentages are a little bit heavier than two weeks ago (sets of 4). Round up odd number where possible. 4 rep/1RM measures added for reference.
FRONT SQUAT X 4
FRONT SQUAT
WOD B
SNATCH CITY
Complete for time:
2 rounds of:
10 Burpees over the bar
10 Snatches (95/65)
2 rounds of:
8 Burpees over the bar
8 Snatches (115/80)
2 rounds of:
6 Burpees over the bar
6 Snatches (135/95)
2 rounds of:
4 Burpees over the bar
4 Snatch (155/110)
2 rounds of:
2 Burpees over the bar
2 Snatches (185/125)
15 min time CAP: add uncompleted reps to 15:00
Snatch may be power or squat
Scale loading so that you have room to build from round to round as the reps decrease (or keep it all light!)
ACCESSORY
2-3 sets each: rest as needed
8-10/side Trap 3 raise (light plate or DB)
8-10/side Shoulder external rotations (seated elbow on knee)
