Thursday – Jerk / Shoulder Press
Warmup/Mobility)
Shoulder Circles
Wrist flexion/extension drills
2 Rounds:
8-10 Crossover Symmetry WY Negatives
10 Scap Pullups
10 DB Shoulder Press
10 Alt. Jumping Lunges with pause
20 secs Handstand Hold
WOD A) Split Jerk E2MOM x 8 sets:
2 x 3 reps @ 65 & 70%
2 x 2 reps @ 75 & 80%
2 x 1 rep @ 85%
2 x 1 rep @ 90%
*Hold landing positon for 2 secs before standing
WOD B) 3 Rounds:
Max Unbroken Reps Bodyweight Bench Press (Use a weight that you can get 8-10+ reps first round, if you are able to hit 15+ then go heavier)
20 Alt. DB Snatches 45/30lb
50 Double Unders (or scale to an amount that will take less than 1 min)
-Rest 90 secs-
*Record total time & reps completed on the bench
***CROSSOVER SYMMETRY IRON SCAP POST-WOD***
