Warmup:

200M jog

10 Alt Samson stretch

10 push up to downward dog

10 Cossack Squats

30’ walking lunges

30’ walking Samson Stretch

10 Air Squats

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

Barbell warmup: With an empty barbell perform 5 reps of: good mornings, kang squats, Back Squats, Back Squats w/2-sec pause at bottom

S/S/S:

2-Sec Pause Back Squat

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our squat focus in this strength cycle will be the 2-sec pause Back Squat.  Our goal is to never lose tension at the bottom of the squat.  Always keep the core, hips, legs engaged the whole time as you hold the bottom position.  This is also a great way to reinforce where to end your squat.  Make sure the crease of your hip is right below the top of your knee.

WOD:

EMOM 16:

Min 1 – 15 Wall Balls (20/14)

Min 2 – 50′ Single DB OH lunge (L-hand) (50/35)

Min 3 – 50′ Single DB OH Lunge (R-hand) (50/35)

Min 4 – 10 Alt DB Snatch (50/35)

Video courtesy of Functional Bodybuilding.

Not going to lie, today is meant to tax your core and shoulder stability.  Keep the tummy tight in the OH walking lunge as well as during the snatches.  On the wall balls, don’t let yourself bend forward.  Keep the chest up and piston through those!

Scaling Options:

Med Ball weight-> 14/10 -> as needed (ELITE: 30/20)

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Cool Down:

Banded hamstring stretch – 1 min per side

Scorpion Stretch – 1 Min per side