WARM UP – MOBILITY
Dynamic laps
–
2 sets:
10-15 Banded glute steps /side
10-15 Ring rows / 5-10 Pullups
10-15 Plate squats @ 21X1 tempo
10-15 V-ups
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Review / Tech: front squat & squat clean
WOD A
Front Squat
20 mins to establish a heavy single or new 1RM front squat
Build by feel, or follow a suggesting rep scheme:
1 set: 8-10 reps (40-50%)
2 sets: 5-7 reps (55-65%)
2 sets: 2-3 reps (70-80%)
3-4+ sets: 1 rep (85-100%+)
WOD B
Bad & Boujee (Rx+)
Complete for time:
9 – 7 – 5 – 3
Squat Clean (185/125)
Bar Muscle-up
— OR —
Bad & Boujee (Rx)
Complete for time:
9 – 7 – 5 – 3: Squat Clean (135/95lb)
15 – 12 – 9 – 6: Chest to bar pull-up
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12 min Time CAP on either WOD B today.
ACCESSORY
For quality:
100 Banded good mornings
100 Banded pull aparts
100 Cyclist squats (body wight, elevate heels, narrow stance)
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Do the same # of each movement/round until you have completed 100 of each. Eg: 30 Good mornings / 30 Pull aparts / 30 Squats, rest as needed, then 25/25/25 etc…
