WARM UP – MOBILITY
Big dynamic shoulder/upper body warm-up
Red band dislocates, presses, rows, pull aparts
Hanging shoulder openers, scap pull-ups, beat swings
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Barbell technique review: Strict press, Push press, Split Jerk
WOD A
Every 90s x 11 sets (16:30)
Sets 1-3: 5 Strict press (light-moderate load, no strained reps)
Sets 4-6: 3 Push press (building to a heavy buy not max set)
Sets 7-11: 1 Split jerk (build to a heavy single or new 1RM)
SPLIT JERK
WOD B
BACK TO IT
Complete 4 rounds of: 3 min AMRAP / 1 min rest: (15 mins total)
6 Chest to bar pull-ups
9 Dumbbell push press (50/35)
12 Box jump overs (24/20)
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Pick up where you left off the previous round for a total rounds + reps score.
(Compare to June 15th, 2021)
ACCESSORY
3 of each superset:
1) 12-15 Rear dellt flys + 15-20 banded face pulls
– rest 30s –
2) 8-12 V-ups / Tuck-ups + 15-20 Hollow rocks (or 20-30s hollow hold)
– rest 30s –
