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 –

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