WARMUP/MOBILITY
3 rounds with a PVC pipe or empty barbell – depending on whether you have done a “pre-warmup”
*Do the 15 reps unbroken, rest 15-20 secs between rounds
Round 1:
5 Front Squats w / 3 secs pause
5 Shoulder Press
5 Overhead Squats
–
Round 2:
5 Hang Hang Cleans
5 Behind The Neck Push Press
5 Overhead Squats 3 secs pause
–
Round 3:
5 Full Cleans
5 Snatch Grip Push Jerks
5 1 & 1/4 Overhead Squats
WOD A
Clean
Bench Press
Overhead Squat
The Other Total
15 mins per movement to establish a 1RM in each, going in order
1) Clean (any style)
2) Bench Press
3) Overhead Squat
*Score is total combined weight
Accessory
3 Rounds
20 Alternating KB shoulder presses, 10 per arm UB
*Start with both KB’s in rack postion, press right arm overhead, as you lower right arm press left arm overhead, then back to right arm etc.
—Rest 15-20 secs—
20 Alternating bent over KB rows, 10 per arm UB
—Rest as needed—
—
Crossover Iron Scap after completing 3 round
