WARM UP – MOBILITY
Big dynamic lower body
Banded squat/glute warmup
Banded squat/glute warmup
WOD A
BACK SQUAT X 3
A1) 12 mins to build to a heavy Back Squat triple – go heavy but try not to fail
—
A2) E2MOM x 5 sets: 3 reps @ 90% of A1
—
A2) E2MOM x 5 sets: 3 reps @ 90% of A1
WOD B
SNATCH PULL X 3
E2MOM x 5 sets: 3 Snatch Pulls @ 100% of 1RM
-Use straps if you have them
-Use straps if you have them
WOD C
SHOULDER PRESS
10-1 reps not for time:
Shoulder Press (no racks)
Strict Pullups (pro or sup, ring, bar or rogue grips – challenge yourself!)
—
-Shoulder Press: start with an empty bar or light weight and increase each round or two, building to a heavy single to finish. Think about where you want to get to and build back from there.
-Pullups can be scaled to 5-5-4-4-3-3-2-2-1-1 or even just 2-3 per round if that’s all you can manage
Shoulder Press (no racks)
Strict Pullups (pro or sup, ring, bar or rogue grips – challenge yourself!)
—
-Shoulder Press: start with an empty bar or light weight and increase each round or two, building to a heavy single to finish. Think about where you want to get to and build back from there.
-Pullups can be scaled to 5-5-4-4-3-3-2-2-1-1 or even just 2-3 per round if that’s all you can manage
ACCESSORY
3-4 sets
20 Alt. KB bent over rows
8-10 Bulgarian Split Squats
20 Alt. KB bent over rows
8-10 Bulgarian Split Squats
