WARM UP – MOBILITY
Pull out a barbell and a red band
8-10 reps/cycles: lunge, lunge, air squat, burpee
30s/side Hip openers lunges + 8-10 active pigeon
10-12 red band: pull aparts, presses, lat pull downs +30s banded overhead stretch
6-8 Scap pull-ups, Beat swings, pull-up or ring rows
Barbell warm-ups:
1) Deadlifts, Front squat, Push press
2) Power clean, Push Jerk, Split Jerk
WOD A
EMOM x 10:
Power clean, Front squat, Jerk
Start at a light-moderate weight and build slowly as needed across the 10 sets
Jerks may be push jerks or split jerks
POWER CLEAN, FRONT SQUAT, JERK
WOD B
PASS INTERFERENCE
Complete for time:
3 Rounds of:
15 Deadlifts (135/95lb)
15 Pull-ups
Directly Into…
3 Rounds of:
12 Front Squats (135/95lb)
12 Chest to Bar Pull-ups
Directly Into…
3 Rounds of:
9 Shoulder to Overhead (135/95lb)
9 Bar Muscle-ups
Time Cap: 18 Minutes
Add uncompleted reps as seconds to 18:00 for a score
Scale weights/reps as needed to maintain quality and intensity
Use 3 different progressing pull-up variations: eg: Ring row – jumping – banded (or) Jumping – chin over – C2B
ACCESSORY
2-3 rounds: rest as needed
12-15 Banded Hollow lat push downs
12-15/side Half kneeling banded trunk rotations
15-20/side KB oblique side bends
