WARM UP – MOBILITY
10 mins dynamic & banded squat warmup
—
7-8 mins to warmup to WOD A weight
WOD A
BACK SQUAT X 2
BACK SQUAT X MAX REPS @ 70% OF 1RM
Back squat E3MOM x 6 sets:
Sets 1&2: 4 reps @ 75-85%
Sets 3-5: 2 reps @ 85-95%
Set 6: 1 x ME set @ 70%
*Use a weight that you could get 8-12+ reps
BACK SQUAT
WOD B
CLEAN X 5
E2.5MOM x 5 Sets:
5 Squat cleans
10 Alt. lunge wallballs
10 Burpees over bar
—
– Build as needed on cleans and wallballs, weight for cleans should be T&G or quick singles
ACCESSORY
3 Super sets:
10-15 GHD hip extensions
15-20 Banded glute bridges
– Rest 90 secs –
