WARM UP – MOBILITY
Big dynamic joint warm-up
Front rack + squat mobility work
Review & warm-up: Front squat
WOD A
Every 2:30 x 6 sets:
Front squat x 5,4,3,2,2,2
– Build to a heavy but quality set, not a 2RM.
(Testing a heavy single next week, so just build some confendence in heavier weights with ideal mechanics today)
*Front Squat x 2*
WOD B
*Where everybody knows your name*
5 rounds for total toes to bar completed: (11.5 mins)
In 90s complete:
20 Russian kettlebell swings (32/24kg)
15 Goblet squats
AMRAP Toes to bar in remaining time
– Rest 1 min between rounds
—
Choose a KB weight that is challenging but most or all sets can be completed unbroken.
Scale KB weight and/or reps so that you can ideally complete ~10+ TTB (or progression) each round.
ACCESSORY
2-3 rounds: rest as needed
12-15 GHD Hip extensions
8-10/leg Single leg extensions
45-60s weighted planks hold
