WARM UP
Row or Run 500m
Dynamic shoulder warm-up
Band pull aparts and presses
Dynamic shoulder warm-up
Band pull aparts and presses
MOBILITY
Front rack/tricep/overhead stretch on bench
WOD A
Every 2 min x 6 sets:
– Start at a moderate weight and increase as needed
– Start at a moderate weight and increase as needed
Push Press + Jerk Complex
3 push press + 2 push jerk + 1 split jerk
WOD B
30’s AMRAP (17 min)
Complete AMRAP in 17 min:
30 Cal Row
30 Ab-mat sit-ups
30 Hand release push-ups
30 Alternating dumbbell snatches (45/30lbs)
30 Cal Row
30 Ab-mat sit-ups
30 Hand release push-ups
30 Alternating dumbbell snatches (45/30lbs)
