A) Warm-up
2 Rounds With a empty Barbell:
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Burpees
10 Alternating Rev Lunges
10 Wallballs
20 Double Unders
B) Activation
Glute Activation + Squat Mobility
2 Rounds of:
1a) Single Leg Hip Thrust
x 5 ea. (1 ct at top). Rest 10s.
1b) Wide Stance Goblet Squat
x 5. Rest 10s.
1c) X-Band Walk
x 20s each direction
C) Strength
1) Wide Stance Box Squat: 8 x 3 @55-65%, every 60s.
– use 13-15″” Box.
– Ensure each set is done explosively + athletes sit back on the box
– If you’re able to set-up bands use them and use 40-50% for all sets.
– This % is of your athletes 1RM Back Squat.
D) Conditioning
“Open WOD 13.3”
AMRAP 12:
150 Wallballs (20, 14) (10′, 9′)
90 Double Unders
30 Ring Muscle-ups
L2: (14, 10) (DU Attempts)
L1: (10, 8) (180 Singles)
*Score = total reps
E) Extra Credit
Accumulate:
50 Banded Hip Flexor Pulls each
60 Russian Twists