WARM UP – MOBILITY
Dynamic joint rotations and lower body / core activations
Green band hip opener lunge + front rack stretch
Review and warm-up front squat
WOD A
20 min to build to a heavy single or new 1RM front squat.
Rest as needed between sets, but leave yourself at least 2-2:30 rest between heavy single attempts.
Check old 1RM and or heavy double done this cycle to have a number to aim for.
Build by feel or follow a rep scheme similar to this:
8-10 @ 50-55%
5-7 @ 60-65%
3 @ @ 75%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 95-100%
1 @ 100%+
FRONT SQUAT
FRONT SQUAT X 2
WOD B
QUICK AND DIRTY
8 min AMRAP Ladder: 1,2,3,4,5…. etc
Hang Squat Clean
Push Jerk
Burpee over the bar
Rx: 135/95
—
1 Hang squat clean, 1 push jerk, 1 burpee
2 Hang squat cleans, 2 push jerks, 2 burpees
3 + 3 + 3
4 + 4 + 4
—
Score is last completed round # + reps
ACCESSORY
2-3 sets: rest as needed
6-8/leg 1+1/4 Bulgarian split squats (1 DB/KB in goblet hold or 2 in farmers hold)
6-8/leg Lateral lunges (Body weight or 1 DB/KB in farmers hold)
30-40 Banded glute steps (15-20/direction)
