WARM UP – MOBILITY
Quick dynamic full body warm-up and stretch out, then:
2 rounds with a light-moderate KB:
12-15 Kettlebell swings
8-10 Goblet squats
8-10 Ring rows
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Review and warm-up power cleans and front squats w/ empty barbell
WOD A
Every 3 min x 4 sets:
10, 8, 6, 6 Front squats
– start at a light to moderate weight and build as needed to a challenging but smooth set of 6
FRONT SQUAT X 6
WOD B
CHANGES
Complete AMRAP in 3 rounds of: 4 min on / 2 min rest (16 min):
3 Power Cleans (185/125, 155/105, 135/95)
6 Chest to bar pull-ups / Pull-ups / Toes to bar
9 Wallballs (20/14 – 10/9ft)
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Pick up where you left off in the AMRAP for each set so you have a rounds + rep score.
Rx barbell weight decreases each round, scale to 3 suitable weights or chose one weight for the entire WOD.
Rx gymnastic movement changes each round, pick 2 different pulling variations if possible and a ttb progression
ACCESSORY
2-3 rounds: rest as needed
12-15 GHD Hip extensions (weighed if possible)
12-15 Ab-wheel rollouts
15-20/side KB/DB Oblique side bend
