WARM UP – MOBILITY
Dynamic joint rotations, thin band glute and shoulder activations
Pre-squat hip openers and front rack mobility
Review & warm-up: Power clean, Front squat, and warm-up for WOD A
WOD A
Every 2 mins x 7 sets:
1 Power Clean + 2 Front Squats
Complete 1 power clean followed by 2 front squats as an unbroken complex.
Build as needed from moderate to heavy weights.
Aim to build heavier than the 2+4 we did 2 weeks ago (added for reference)
*1 Power Clean + 2 Front Squats*
*2 Power Cleans + 4 Front Squats*
WOD B
*
18-15-12-9-6-3 reps for time of:
Thrusters 75/55
Power snatches 75/55lb
Toes to bar
—
-Use a weight that round 1 is 1-2 sets
-Scale TTB to straight leg raises or knee raises
-If you’re newer to classes or struggle with high rep workouts, do 15-12-9-6-3
ACCESSORY
2-3 rounds: rest as needed
8-10 Cuban rotations
16-20 Alt. Lateral + Front delt raises
15-20 GHD Sit-ups (or weighted / anchored sit-ups)
