WARM UP – MOBILITY
Big dynamic joint warm-up and stretch (Hips, Ankles, Thoracic, Front rack)
Warm-up/Tech: Front rack lunges, Staggered stance good mornings, Front squats
WOD A
5 min to warm-up / build, then:
Every 2:30 x 6 sets:
Sets 1-5: 4 front squats @ 77.5-82.5% of 1RM across (or ~2.5-5% heavier than last week depending how that felt)
Set 6: AMRAP @ ~10% less (Avoid going right to failure, cap at ~10-12 reps)
– Focus on ideal positions and keeping an upright torso.
– Ideally the same or similar weight across, not starting light and building to a max
– Beginners: Use same structure but cap at “RPE 8” instead of strict %
– Advanced: +2.5–5% if bar speed is excellent
*Front Squat x 4*
WOD B
In remaining class time, complete 3 working sets of each, resting 1:1.
Complete with a partner, alternating working sets, or rest ~1:1 on each set.
—
B1) 3 sets: 8/leg Front rack, front foot elevated step back lunges (8 Right + 8 Left, stand on 1-2 big bumper plates)
B2) 3 sets: 8/leg Staggered stance barbell good morning (8R + 8L)
B3) 3 sets: 8-10 Strict toes to bar
—
Complete all of B1, then B2, then B3, not alternating.
B1 & B2 should all be a little heavier that 2 weeks ago.
*Front foot elevated step back lunge x 8/leg*
*Staggered stance barbell good morning x 8/leg*
ACCESSORY
2-3 rounds: rest as needed
12-16 Alt. Goblet lateral lunges
12-15 Seated leg extensions
12-15 Side plank hip lift + 15-20s Side plank hold / side
