WARMUP/MOBILITY
KB Warmup – light weight (15 mins max):
3 unbroken Turkish Get-ups per arm
5 Windmills per arm
10 Goblet Squats w / pause
5 KB Snatch + 5 OH lunges per arm
5 Single arm OHS – or as low as you can go, elevate heels as needed
10 Goblet Squats, no pause
WOD A
1 Snatch High-pull + 1 Hang Snatch + 1 Snatch
15 mins: The goal is not to max-out here, focus on consistency in your mechanics across the 3 reps vs. going too heavy and getting sloppy or failing.
Build to approx. 70-80% and perform a few working sets at this weight.
WOD B
Pause Front Squat x 2
3 secs pause in the bottom of both reps
E90SECS x 6 sets: 2 Pause Front Squats
*3 secs in the bottom of both reps
Set 1: 65%
Set 2: 70%
Set 3: 75%
Set 4: 80%
Sets 5: 85%
Set 6: 85-90% (no fail)
Accessory
3 Rounds NFT:
8/8 Bulgarian Split Squats (DB’s in each hand) @ 31X1 tempo
15 Banded Situps
