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
FRONT SQUAT X 5
FRONT SQUAT X 4
E3MOM x 4 Sets:
4 Front squats @ 67.5, 72.5, 77.5, 82.5%
- Percentages are a little bit heavier than two weeks ago (2.5% each set). Round up odd number where possible. 5 rep measure is added for reference, as is 1RM
WOD B
COLLIDE
For time:
10-8-6-4-2 Squat cleans
5-4-3-2-1 Bar muscle ups
Rx clean weights:
135-155-185-205-225
95-105-120-135-150
— OR —
COLLIDE – RX
For time:
10-8-6-4-2 Squat cleans
10-8-6-4-2 Chest to bar pull-ups
- Rx clean weights:
95-115-135-155-185
65-75-85-95-105 - Scale pull-ups to chin over bar, jumping, banded etc.
ACCESSORY
3 Sets, easy pace:
8-10 Bulgarian split squats /side
8-10 Side lunges /side
12-15 Banded lat pull-downs
- Add weight to split squats holding DB’s by sides or front rack/goblet. Side lunges: goblet position
