WARM UP – MOBILITY
Dynamic shoulder rotations and overhead & front rack mobility work
Tech / Review / Warm-up: Push press / Push Jerk / Split jerk
WOD A
15 mins to build to a heavy set of: 3 push press + 2 push jerks + 1 split jerk
3 PUSH PRESS, 2 PUSH JERK, 1 SPLIT JERK
WOD B
FOR A GOOD TIME, CALL: 15 – 12 – 9
Complete for time
15 – 12 – 9: Front squats (115/75)
30 Doubleunders
directly in to:
15 – 12 – 9: Push press (115/75)
30 Doubleunders
directly in to:
15 – 12 – 9: Thrusters (115/75)
30 Doubleunders
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Doubleunder sets should be no more that 30-45s, scale volume or complete 60 singles.
Scale weight to maintain quality movement and intensity throughout.
ACCESSORY
1) 2-3 supersets of: 8-10 Seated dumbbell Arnold press + 12-15 Banded overhead tricep extension
2) 2-3 supersets of: 8-10 Seated rear delt flys + 15-20 Band pull aparts
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rest 60-90s between sets
(For the tricep extension, step on band or tie low to rig post)
