a) WARM UP:
- Row for 3 mins – 1st min slow, 2nd min faster, 3rd min fastest
3 Rounds:
- 5 air squats
- 5 leg swings – front/back & side/side
- 5 dowel pass thrus
- 5 dowel overhead squats
Warm up the back squat with 10 reps with an empty bar and increase loading. |
| b) STRENGTH:
BACK SQUAT – E3MOM: 10 – 8 – 6 – 4 – 2 reps
- Set 1: 10 Reps @ 65% of 1RM Back Squat
- Set 2: 8 Reps @ 70%
- Set 3: 6 Reps @ 75%
- Set 4: 4 Reps @ 80%
- Set 5: 2 Reps @ 85%
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| c) WOD:
27 – 21 – 15 – 9:
- Calorie Row
- Kettlebell Swings (53/35)
- Overhead Squats (75/55)
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| d) ACCESSORY WORK:
SNATCH COMPLEX – Power Snatch + Overhead Squat + Squat Snatch
- Set 1… 60% of 1RM Squat Snatch
- Set 2… 65%
- Set 3… 70%
This sequence repeats a total of 3 times. |
e) POST-WOD RECOVERY:
- Roll quads, adductors, T Spine plus couch stretch
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