WARM UP – MOBILITY
Dynamic shoulder / thoracic rotations + Hollow & Arch floor work
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)
2 x Pause jerk dip + pause split jerk
– Start light to moderate and build as needed focusing on technique and positioning over maximum weight.
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
PUT YOUR HANDS UP FOR DETROIT
Complete for time:
30 Toes to Bar
30 Shoulder to overhead (115/75 lbs)
30 Chest-to-bar Pull-Ups
30 Shoulder to overhead (115/75 lbs)
30 Toes to Bar
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Scale C2B to regular pull-up, jumping variation, or ring rows
Choose a BB/S2OH weight where you can complete 12-15 reps, or complete the 30 in 3-4 sets.
ACCESSORY
2-3 rounds: rest as needed
6-8 “Super delt raise” complexes (lateral raise – to the front – to overhead – back down the same way)
8-12 Ab-wheel rollouts
15-20 Banded face pulls
