WARM UP
500m Row
Dynamic hip + shoulder warm-up
Dynamic hip + shoulder warm-up
MOBILITY
Internal rotation hip mobility
Active pigeon pose
Diagonal stretch
Weighted dowel front rack/overhead stretch
Active pigeon pose
Diagonal stretch
Weighted dowel front rack/overhead stretch
WOD A
25 min to establish a 1 RM Clean + Jerk
Clean & Jerk
WOD B
EMOM x 8 sets (4 each alternating)
B1) Snatch grip BTN push press x 5
B2) 30-40s (FLR) Forward lean on rings
B1) Snatch grip BTN push press x 5
B2) 30-40s (FLR) Forward lean on rings
WOD C
3 rounds of:
C1) Chinese rows x 6-8 (@3,1,X,0)
C2) GH Raises x 6-8
C3) Dumbbell skull crushers x 12-15
– Rest as needed
C1) Chinese rows x 6-8 (@3,1,X,0)
C2) GH Raises x 6-8
C3) Dumbbell skull crushers x 12-15
– Rest as needed
