WARM UP – MOBILITY
1) Shoulder circles / rotations, cat-cows, front rack /thoracic opener on bench
2) 2 Sets:
Diagonal band pull-aparts, regular band pull-aparts, band presses
3 UB KB Turkish get-ups /side
3) Jerk tech
WOD A
JERK X 3
15 mins to work technique and build in in sets of triples on the Split Jerk (newer lifters or those lifting lighter can do sets of 5)
Pause for 2-3 secs in the landing of every rep, work on a solid catch position
WOD B
8 ’TIL LATE
8 min AMRAP:
8 DB push press 2 x 50/35lb
8 KB swings 32/24kg
8 Toes to bar
WOD C
Choose your machine and go all-out for 2 mins. Score = total cals
2 MINS MAX BIKE CALS
2 MINS MAX ROW CALS
2 MINS MAX SKI CALS
ACCESSORY
3 Super sets:
20-30 Alt. front & side delt raise (10-15 each way)
12-15 DB Upright rows
12-15 DB/KB Bent over rows
rest 90 secs –
