WARM UP – MOBILITY

Dynamic joint warm-up (hip / shoulder / thoracic focused)

Dowel dislocates, shoulder/thoracic openers

Pre-squat hip openers

Overhead squat warm-up with empty barbell

2 sets of 15 reps:

5 x Slow down, fast up

5 x Slow down, 3s hold, fast up

5 x 1+1/4 reps

– rest 60-90s between sets

WOD A

OVERHEAD SQUAT X 3

15 min to build to a heavy set of 3 overhead squats from the ground.

(You may squat snatch in to your first rep, power snatch + 3 OHS, or clean to back rack then 3 x OHS)

WOD B

CROSSFIT OPEN 15.2

AMRAP:

From 0:00 – 3:00:

2 Rounds:

10 Overhead Squats (95/65)

10 Chest-to-Bar Pullups

From 3:00 – 6:00:

2 Rounds:

12 Overhead Squats

12 Chest-to-Bar Pullups

From 6:00 – 9:00:

2 Rounds:

14 Overhead Squats

14 Chest-to-Bar Pullups

From 9:00 – 12:00:

2 Rounds:

16 Overhead Squats

16 Chest-to-Bar Pullups

Continue this pattern until you are not able to complete all 2 rounds in the 3 minute window. Score is total reps completed.

— OR —

CROSSFIT OPEN 15.2 – SCALED

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

6 overhead squats (65 / 45 lb.)

6 chin-over-bar pull-ups

From 3:00-6:00

2 rounds of:

8 overhead squats (65 / 45 lb.)

8 chin-over-bar pull-ups

From 6:00-9:00

2 rounds of:

10 overhead squats (65 / 45 lb.)

10 chin-over-bar pull-ups

Continue this pattern until you are not able to complete all 2 rounds in the 3 minute window. Score is total reps completed.

ACCESSORY

2-3 supersets of:

6-8/side Half kneeling single arm Dumbbell press (3,0,X,1)

16-20 Alternating dumbbell upright rows (8-10/side)

12-15 bent over reverse flys (light plates or DB’s)

rest 90-120s

then;

2-3 sets of:

12-15/side Thera band internal rotations

12-15/side Thera band external rotations

(band attached to the rig at elbow height, keep elbow bent at 90 degrees)

– rest as needed

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