a) WARM UP:
3 Rounds:
- 5 air squats (rounds 2 and 3 –> empty bar back squats)
- 5 leg swings – front/back & side/side
- 5 glute bridges
- 5 sit ups
Then do 20 banded monster walks – forward and backward.
Grab a bar and warm up for some heavy back squats. |
b) STRENGTH:
E3MOM BACK SQUAT
- Set 1: 10 Reps @ 68% of estimated 1RM Back Squat
- Set 2: 8 Reps @ 73%
- Set 3: 6 Reps @ 78%
- Set 4: 4 Reps @ 83%
- Set 5: 2 Reps @ 88%
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c) WOD:
21 – 15 – 9:
- Alternating Dumbbell Snatches (50/35)
- Calorie Row
Directly into…
21 – 15 – 9:
- Box Jump Overs (24/20)
- Pull-Ups
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d) ACCESSORY WORK:
“On the Minute” x 3 Rounds: Power Snatch + Overhead Squat + Squat Snatch complex
- On the 0:00… 64% of 1RM Squat Snatch
- On the 1:00… 69%
- On the 2:00… 74%
- On the 3:00… Rest
This sequence repeats a total of (3) times. |
e) POST-WOD RECOVERY:
- Roll quads, adductors, T Spine plus couch stretch
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