WARM UP – MOBILITY
Dynamic joint rotations and lower body and core warm-ups
Pre-squat hip, thoracic, front rack openers
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2 rounds:
20 Banded glute steps
8-10 Plate OH lunges / Plate squats
12-15 Hollow rocks / 8-10 Superman lifts
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Review and warm-up front squats
WOD A
Every 2:30 min x 6 Sets (15 mins)
Sets 1-5: 3,3,2,2,2 Front squats 75/80/85/90/90-95%
Set 6: AMRAP @ 85% of 1RM
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– Build to a heavy double or 2RM (ideally without hitting failure).
FRONT SQUAT X 2
AMRAP FRONT SQUATS @ 85% OF 1RM
FRONT SQUAT
WOD B
2 + 2 = FLOOR
4 rounds for score (best weight + total cals): (16 mins)
In 2 min complete:
4 Hang Squat Cleans + 8 Front rack lunges
AMRAP Row cals in remaining time.
– Rest 2 mins –
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The 4+8 should be heavy, but remain unbroken each set ideally.
Your score is your best weight lifted for the 4+8 unbroken, plus total Cals rowed over the 4 rounds combined
Partner up on a rower and share a barbell if possible / similar weights.
ACCESSORY
2-3 sets:
16-20 Alt Pistols or pistol progressions
15-20 GHD Sit-ups
– Rest ~2 mins –
