WARM UP – MOBILITY
4-5 min full body running / dynamic joint warm-up
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Pre-squat hip & thoracic openers
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2 rounds: Front squat warm-up w/ empty barbell / light plates
5 x 3s down, fast up
5 x 3s down, 3s hold, fast up
5 x 1+1/4 front squats
-rest ~60s between sets, stretch anything feeling tight
WOD A
FRONT SQUAT
4-5 mins warm-up to starting weight, then: (~22min total)
Every 2:30 min x 7 sets:
Front squat x 3, 3, 2, 2, 1, 1, 1
Start at ~65-70% and build each set to a heavy single.
If you’re feeling great, build to 95-100% or even a new 1RM. If not, keep the 3 singles at ~85-90% across.
WOD B
NO BURNOUTS
5 rounds for consistency: (15 mins)
In 90s complete:
10 Thrusters (95/65)
10 Toes to bar
AMRAP Bar facing burpees in the remaining time (score)
– Rest 90s –
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The goal of these intervals is to work at a consistent pace each round. Your score is the lowest # of burpees completed in any one round.
Thrusters should be able to be completed unbroken each round ideally.
Scale TTB so that you can remain consistent unbroken or 2 quick sets as needed to maintain quality.
