Please have all you scores in for 19.3 so I can validate them!!

WARM UP – MOBILITY

Blue band glute activations

Line drills 

2 minute rig holds 

 

WOD A   SCALED IN GREEN

BACK SQUAT.. If new please do 5 sets of 8-10 at a manageable weight.   If too much time is left in between moves do crab get ups  

Every 2 minutes x 6 sets: Back Squat

Sets 1-2 = 3 reps @ 80-85% Or 8 reps @ 60%

Sets 3-4 = 2 reps @ 85-90% Or 6 reps @ 55%

Sets 5-6 = 1 rep @ 92-95%  Or 5 Reps @ 50% 

WOD B

100 OHS + BURPEE EMOM…. love my job !!

Complete for time:

100 Overhead Squats (95/65) + EMOM complete 4 burpees over the barbell

Workout starts with 4 burpee over bar, then you will complete as many OHS in the remaining time that minute. At the top of the next minute, and each following, you must put the bar down to complete 4 burpees before continuing on with your 100 OHS reps. OR ADD ALL THE BURPEES UP AND DO AT THE END OF WOD…. NOT NICE 

EG. IF IT TAKES 10 MINUTES TO DO 100 OHS YOU OWE 40 BURPESS 

15 min time cap (add uncompleted OHS to 15:00)

ACCESSORY

2 sets: rest as needed

6-8/leg x Bulgarian split squat (double KB in front rack position or single KB in goblet squat position)

8-12 x Bicep curls

10-12 x calve raises