DATE – Thursday
Warm-up/Mobility
Band Pull-aparts, dislocates, presses
WOD A) Push Jerk 3-3-3-3-3:
Start first working set at approx. 70% of 1RM Jerk and increase as required.
WOD B) With two kettlebells, perform 5 sets of the complex, resting 2 mins between sets – perform a set 20/10 GHD Situps during rest (Adv/Int – 10 V-Sits for beginner)
5 Clean to Overhead
5 Front Squats
4 Clean to Overhead
4 Front Squats
3 Clean to Overhead
3 Front Squats
10 Swings
ME Strict Supinated Chinups (Band assisted 4-6 reps)
*KB’s are not allowed to rest anywhere other than hang, rack or overhead position. Record heaviest weight used.
WOD C) Band pull-aparts:
10-15 pronated and supinated at shoulder level
10-15 pronated and supinated external rotation, elbows at 90 degrees
10-15 overhead presses from front and behind neck
