Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
15 Russian KBS
10 squats
5 pull-ups
Mobility
Start by spending 2 minutes in the bottom of the squat
Then, toe up, spiderman and pigeon stretch
Strength
Back Squat – Week 3 Day 1
1×8@65%, 1×8@70%, 1×6@80%, and 1×6@85%
*the last set here is going to be very hard. Strap in and go after it. If you fail, there is no need to panic. We will come back next week and give it another go.
WOD
Online Qualifier #4
2 rounds
10 deadlifts (315/225#)(275/185#)
20 HSPU’s
30 front squats (135/95#)(115/75#)
A very approachable workout for most athletes where the weight can be easily scaled and the high-skill gymnastics movement can be substituted for something less challenging. However, if the weight on the barbell is too light and the scale for the HSPU’s are not challenging enough, this workout can be done in less than 5 minutes. A much better approach would be to have each round take a little under 5 minutes. So think about that when making modifications for this workout.
Accessory work
Weighted sit-ups – 3×20
*old school set up, feet anchored
Barbell good mornings – 3×20
