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

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