Sunday Oly/Strength
Warmup/Mobility)
Shoulder Circles/Rotations
Hip Circles/Mountain Climbers/Leg Swings
2 Rounds:
10 Dowel Dislocates
5 DB Split Jerks each arm – 2-3 sec pause in catch each rep
20 secs Handstand Hold
WOD A) Split Jerk: 20 mins to establish a 1RM
WOD B) 30 secs on / 90 secs off x 3 Rounds:
AMRAP Push Jerk at 70-75% of A – racks are allowed if you want to use one
WOD C) Alt. e90secs x 4 rounds of each
8 Shoulder Press at 60-65% of 1RM
8 Bent over Rows – heavy as possible
WOD D) Crossover Symmetry “Iron Scap”
