BACK SQUAT AND LONG WOD
Warm Up
EMOM 4 mins:
Min 1: 3 Scap pulls + 3-5 Beat swings + 7 banded straight arm lat pulldown
Min 2: Row/Bike/Ski/Run
Mobility
Dynamic hip to lat slide stretch 10 reps/side
Specific
Goblet squat hold + shift
3 x 10 seconds stretch/ankle.
Stand up for 5-10 seconds before the next set
This exercise will prime:
1) Ankle mobility
2) Hip mobility
3) Hip stability
4) Foot stability
5) Squat coordination
Weightlifting
Back Squat
4 x 1 @ 94-96%
4 x 3 @78-82%
Don’t exceed your 1RM
TC: 10-15 min
Score: Heaviest Weight
Scaling options
Beginner
4 x 1 @ Heavy
4 x 3 @Moderate
Workout
Amrap 20
3 Burpee box jump overs 24/20″
6 DB Cleans @ 22.5/15 KG x 2
9 Cal Row
Score: Rounds and Reps
Scaling Options
RX+
3 Burpee box jump overs 24/20″
6 Sandbag over shoulder @100/70 lbs
9 Cal Row
SC
3 Burpee box jump overs 24/20″
6 DB Cleans @ 15/12.5 x 2
9 Cal Row
Fit
3 Burpees
6 DB Cleans @ moderate x 2
9 Cal Row
Extras
3 sets
6/6 Rotational Med Ball Scoop Toss @30/20 lbs
12 Alternating Plank bird dogs
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