DATE – Wednesday Aug 6th
Warm-up/Mobility: “Scapjacked” activation + banded front rack and overhead/lat stretch (alternate with partner)
WOD A) Every 90s x 10 sets (15 min)
1 Push press + 1 Push Jerk + 1 Split Jerk
– Start at a moderate weight and increase to a heavy set. Prioritize mechanics over maximal load.
– Hold the receiving position of the jerk for 2-3 seconds before recovery
4 rounds for time:
10/8 x Handstand push-ups
15/12 x Chest to bar pull-ups
20 x Kettlebell swings (32/24kg)
– Rest exactly 1 min between rounds –
– Scale the movement / reps / weight as needed to make each set a sprint. Ideally the first and second rounds are primarily unbroken.
– Sub seated strict dumbbell press for the HSPU. Kipping allowed today but NO dropping on your head!
– Subtract the 3min rest and record total working time.