WARM UP – MOBILITY
Hip openers / pre-squat mobility
Banded squat warmup
WOD A
BACK SQUAT
BACK SQUAT X 20
-15 mins to warmup and establish a 20RM back squat.
-Warmup with a few sets of 5-8 reps, gauging what weight to use. This should not be an easy set of 20, pick a weight you think you could hit 12-15 reps with, and push through the last few, taking a 2-3 breaths in between.
-Aim for approx. 60%+ of your 1RM, if you were in last week add 5-20lb depending how difficult it was
WOD B
E2.5MOM x 5 sets
25 double unders
5 d-ball squat cleans
25 double unders
5 DB thrusters
—
-Complete all 4 exercises back to back, as fast as possible
-Keep DU sets to 20-30 secs each
-Heavy but UB cleans and thrusters – you can drop quickly after each clean
ACCESSORY
3 super sets:
4-6 pistol squats /side
8 Bulgarian split squats /side
10-12 single leg hip thrusts /side – hold a DB on hips to add weight
-rest 2 mins-
