WARM UP – MOBILITY
Dynamic joint rotations and core activations
Green band stretch: Overhead, front rack, and hip/squat openers
Tech: Squat clean thruster
WOD A
Every 90s x 8 sets: Build slowly to a heavy single squat clean thruster. (12 mins)
Sets 1-2: 1 Squat clean thruster + 2 thrusters
Sets 3-4: 1 Squat clean thruster + 1 thruster
Sets 5-8: 1 Squat clean thruster
*Squat Clean Thruster x 1*
WOD B
*
Complete 7 rounds for time:
7 Thrusters (95/65)
7 Sumo deadlift high pulls (95/65)
7 handstand push-ups
—
15:00 time cap
Sub HSPU to Pike HSPU or DB Push press
ACCESSORY
2-3 rounds: rest as needed
12-15 Cable overhead tricep extension (tri cable french press)
12-15 GHD Hip extension (weighted if possible)
15-20/side Banded trunk rotations
