WARM UP – MOBILITY
Dynamic shoulder, thoracic, and hip rotations
Thin band shoulder activations: pull aparts, presses, rows etc.
Banded overhead + front rack stretches
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Empty barbell tech/review: Split jerk + review WOD A complex
WOD A
Every 2 min x 8 sets: (16 mins)
Sets 1-3: 2 x (Pause jerk dip + pause split jerk)
Sets 4-8: 1 Pause jerk dip + 1 pause split jerk
– build as needed to a heavy set (ideally heavier than the double we did of this complex 2 weeks ago, measure added for reference)
JERK DIP + SPLIT JERK
Pause in the dip position for 2s then stand.
Then split jerk w/ 2s pause in the receiving position.
2 X (PAUSE JERK DIP + PAUSE JERK)
– Pause for 3 secs in bottom of jerk dip, reset, split jerk, pause for 3 secs in landing position x 2
WOD B
BIG ENERGY
Complete 3 rounds for time:
500/450m Row
30 Wallballs (20/14 – 10/9ft)
2 Big gym laps Sandbag Zercher carry (80/60lb)
– rest 2 mins between rounds –
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Partner up on a rower/wall ball/sandbag and stagger start by 3 min.
Take the 4 min rest + possible stagger off your time to complete.
(Last completed June 2nd, 2022)
ACCESSORY
2-3 rounds – rest as needed:
12-15 GHD Hip extensions (weighted if possible)
15-20 Goblet Cyclist squats (narrow stance, elevated heels or slant board)
20-30 Banded or weighted anchored sit-ups
– rest 90s-2m between sets
