WARMUP/MOBILITY
2 Rounds:
2-3 mins skipping drills
lots of shoulder circles – get ’em burning!
30 secs KB Arm bar hold per arm
8 OH KB Lunges per side
20-30 secs ‘hands and feet’ hollow hold – hold hollow position lying face down, go a low as you can without dropping, feet can rest against wall if needed
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OHS Warmup, 5 reps per exercise, 2 rounds:
1) Snatch grip BTN push press (push jerks on rd. 2)
2) OHS @ 3211 tempo
3) 1 & 1/4 reps
WOD A
Overhead Squat x 2
Overhead Squat E2MOM x 6 sets @ 3211 tempo:
Sets 1-3: 3-4 reps @ 60-65, 70, 70-75%
Sets 4-6: 2 reps @ 80-90% *only go as heavy as the tempo DOUBLES allow, don’t add weight if stability isn’t there, we are maxing next week, not this week*
-Sub Front Squats if mobility isn’t there in your OHS
WOD B
Bad Grandpa
30-26-22-18-14
Single Arm DB Shoulder to Overhead 45/30lb (reps must be split evenly per arm but you can change left to right as needed)
Box Jumps 24/20″
*Use a weight that you can get at least 10 reps UB per arm on the first round
Accessory
3 sets:
20-30 Calf Raises (lean into a wall or post, get your body to approx. 45 degrees)
3-2-2 Crossover Plyo exercises (exercises 1-3 on rd.1, 4&5 rd.2, 6&7 rd.3)
