WOD Thursday 07.11.2019

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Wtd Ankle Dorsiflexion x 1 minute/Side
Partner T-Spine Opener x 30 seconds/Each

Movement Prep:
A-Frame T-Spine Opener x 5 reps/Side
90/90 Hip Openers x 10 Alt reps
Kneeling to Squat x 10 Alt reps
Duck Walk x 25ft

Warm Up:

EMOM x 4 minutes
6 Jump Squats
4 Push Ups
20 Mnt Climbers
Plank Hold to 45 seconds

Technique & Lift:

A. Every 2 minutes x 3 sets
Front Squat
*Set 1 x 4 reps @ Light-Moderate
*Set 2 x 3 reps @ Moderate-Heavy Moderate
*Set 3 x 2 reps @ Heavy Moderate – Opening Weight

B. Every 2:30 minutes x 6 sets
Front Squat x 1 rep

*Comp & L3 – Build to a Max for the Day
*L2 – Build up to 70-75% of your 1RM for 1-3 reps.
*L1– Pick a light load to focus on your Tech for 3-5 reps.

C. 3 sets of:
(R) Single Arm OH Press x 5 reps
TEMPO Ring Rows x 6-8 reps
(L) Single Arm OH Press x 5 reps
Banded Pull Aparts x 15-25 reps
– Rest 60 seconds b/t sets –