WARM UP – MOBILITY

Big dynamic shoulder/upper body warm-up

Red band dislocates, flies, pull-aparts, presses

Hanging shoulder openers

Barbell technique review for WOD A complex

WOD A

PUSH JERK

E2MOM x 10 sets (20 mins)

Sets 1-3: 3 Strict press from push jerk landing position + 3 push press + 3 push jerks w/ 3 secs pause in landing (light-moderate warmup weights)

Sets 4-6: 2 push press + 2 push jerks w/ 3 secs pause in landing (moderate-heavyish weights)

Sets 7-10: 1 Push jerk w/ 3 secs pause in landing (build to a heavy single or new 1RM)

WOD B

3 Super sets:

8-10 Arnold press w/ 4 secs negative

8-10 Pronated ring rows w/ 4 secs negative

16-20 Alt. front & side delt raises

– rest 90 secs –

ACCESSORY

3 Super sets:

16-20 Alt. top-down DB or KB bent over rows

12-15 Rear delt flies w/ light DB’s or plates

– rest 90 secs –

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