WARM UP – MOBILITY
5-7 mins Hip and thoracic openers
–
2 Rounds, 10-15 reps each:
Banded glute steps
Glute bridges
Deadbugs
Plate squats @ 31X1 tempo
WOD A
E3MOM x 5 Sets (15 mins)
Sets 1-4: 4 Front squats 70/75/80-85%
Set 5: AMRAP @ 75%
—
– No hitting failure on squat until the 5th set!
FRONT SQUAT
FRONT SQUAT X 4
AMRAP FRONT SQUATS @ 75% OF 1RM
WOD B
FULL THROTTLE
5 Rounds for time:
3 Power cleans 185/125lb
15 Wallballs 20/14lb
—
– Power cleans should be heavy/challenging but quick-ish singles should be achievable
– Newer lifters bring the reps up to 5 if you are using a relatively lighter weight
ACCESSORY
3-4 Sets, rest as needed:
15-20 GHD hip extensions (weighted if possible)
40-60 secs Weighted plank hold
