WARMUP – MOBILITY

Dynamic full body

Banded squat warmup

WOD A

(17.5 mins)

Back squat @30X1 tempo

E3.5MOM x 5 sets:

7-7–5–5-5

-Approx. 60,65,70,75%+

-Goal is to build heavier than last week

WOD B

Jekyll & Hyde

10 min AMRAP with a partner:

Partner 1: Using a pair of 50/35lb DB’s

5 Squat cleans

5 Lunges – DB’s held by sides

5 Thrusters

5 Lunges – DB’s held by sides

Partner 2: AMRAP double unders

*Alternate when partner 1 has completed DB complex

—-

-Score = total team DU’s

-Choose a weight that you can ideally go UB for a few rounds, or have to put the DB’s down only once

ACCESSORY

Bike or Ski 30: secs hard / 90 secs easy x 5 sets

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