DATE – Friday
Warm-up: Dynamic Hip + Shoulder warm-up
Mobility: Banded overhead + posterior chain floss
WOD A) In 15 min, work up to a heavy single split jerk from behind the neck
Focus on pushing down under the bar into a deep split receiving position. Practice controlling most reps down to the back but drop once necessary.
WOD B) EMOM x 12 (6 alternating rounds)
B1) Deadlift 4-6 reps
B2) Strict press 3-5 reps
Keep the deadlifts challenging but perfect form. Smooth touch and go reps only.
Build both lifts slowly over the 6 sets.
WOD C) 3 x 60s Weighted plank
Rest 90-120s between efforts
