WARM UP – MOBILITY
3 round of:
30-45s Skipping drills
Red band shoulder activations (press + pull)
Hanging / Scap pull-up / Beat swings etc.
WOD A
PUSH PRESS X 6
EMOM x 12 (4 round of each)
1) 6-8 push press (build each set to a heavy but smooth set)
2) 8-12 toes to bar (practice your current progression)
3) 30-50 doubleunders (or 30-40s practice)
—
Start on any station and rotate in order
Barbells from the floor for the push press
WOD B
ARMS RACE
Complete AMRAP in 12 min:
8 Chest to bar pull-ups
12 Hand release push-ups
16 Single arm dumbbell hang clean and jerk (50/35 – 8/arm)
ACCESSORY
Crossover Symmetry “Plyo” or “Iron Scap”
8-12 Ab-wheel rollouts after every 2-3 movements
