WARM UP – MOBILITY
Dynamic joint warm-up and lower body + core activations
Stretch out: Hips, Hamstrings, Ankles, Thoracic
Review Back squat and warm-up to WOD A starting weights
WOD A
Every 3 mins x 5 sets:
2 Pause back squats (2-3s hold) + 2 Regular back squats (55-65%, deload / light-moderate weight)
Focus on perfect mechanics, full depth active hold and good bar speed on the drive up
*2 Pause Back Squats + 2 Back Squats*
Pause for 3s at the bottom of the first 2 reps, followed by 2 regular back squats
WOD B
*Bells of Steel*
10 min AMRAP ladder:
2-4-6-8-10… con’t
Double KB Sumo Deadlift
Double KB Clean
Double KB Front rack lunge
—
Rx: 2 x 24/16kg (scale weight as needed to keep intensity and quality high)
Scale KB cleans to double KB Russian swings
Scale lunges to single KB goblet lunge.
You may also use DB’s, just touch 1 end of the DB to the floor for the DL.
Score is last completed full round # + reps completed in last round.
ACCESSORY
2-3 rounds:
8-10/leg Staggered stance RDL’s (2 x DB or KB)
15-20 x Seated leg extensions
20-30s/side Copenhagen plank hold
