WARM UP – MOBILITY

Pull out a skipping rope, red band, barbell

2 rounds:
30-45s skipping / DU’s
2-3 red band shoulder activations (press & pull)

60-90s stretches: overhead, hanging, front rack etc.

Review / Warm-up:

  • Press / Push press / Push jerk (empty barbell)
  • strict pull-up / kipping pull-up (C2B) / Bar muscle-up etc.

WOD A
PRESS & PULL EMOM
Complete for total combined reps: (22 mins)
EMOM x 6:
1) Max set strict press (95/65)
2) Max set strict pull-ups

  • rest 2 min –

EMOM x 6:
1) Max set Push press (135/95)
2) Max set Chest to bar pull-ups

  • rest 2 min. –

EMOM x 6:
1) Max set push jerks (185/125)

2) Max set Bar muscle-up

Barbell from the floor
One set each movement/min (not max reps within the minute)
Scale 3 barbell weights to keep reps quality. “light / moderate / heavy”
Scale 3 pulling movements as needed to challenge

WOD B
DOUBLEUNDER BURPEE BURNER
Complete for time:
50, 40, 30, 20, 10 – Doubleunders

10 Burpees after each set

(This was a WOD at the Canadian Regionals in 2011)
Scale DU’s to 2x Single unders or cut reps in half as needed.

ACCESSORY
Cool down (3-5 min aerobic flush)
Mobility work for any areas that needed it (Front squat test tomorrow!)

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