Warm-Up(0:00 – 15:00)
Mobility: Banded Pigeon Pose, :90/side
:60 Squat Hold
20 Air Squats
:60 HS Hold (or pushup plank position)
20 Empty bar hang squat clean thrusters
Strength(15:00 – 35:00)
Back Squat*: Establish a new 5RM (The goal here is 5-10lbs more than last week)
Otherwise, do a 5×5 at moderate weight.
*We will be following this “Modified Texas Method” squat cycle for the next few weeks (5RM on Monday and 4×5 at 90% on Fridays, we will then move to a 3RM on Mondays and 4×3 at 90% on Fridays). After 8 weeks, we’ll re-test our squat max.
WOD(40:00 – 55:00) Strict 15:00 Time Cap
KB Swings (70/55lbs)
Toes 2 Bar
Option 2: 55/35lbs on the KB
Optional Workouts of the Week
100 Thrusters for time (95/65lbs or less)
Squat Clean & Jerk (165/110lbs)
*Your score is one rep for the squat clean and one for the jerk.