WARM UP – MOBILITY
Green band shoulder stretches
–
Delt raises & Y raises w/ light plates
BB press & jerk warmups
WOD A
3 SHOULDER PRESS + 3 PUSH PRESS + 3 PUSH JERKS
2 PUSH PRESS + 2 PUSH JERKS
PUSH JERK
E2MOM x 9 sets:
Sets 1-3: 3 Shoulder Press + 3 Push Press + 3 Push Jerks
Sets 4-6: 2 Push Press + 2 Push Jerks
Set 7-9: 1 Push Jerk
—
– Build as needed over the 9 sets
WOD B
SONDER
7 Rounds for time:
7 DB C&J 2 x 50/35lb
7 Ring dips
7 Box jumps 30/24″
ACCESSORY
3 Super sets:
8-12 Front delt raises w/ band & PVC pipe
12-15 Side delt raises w/ light plates or DB’s
12-15 Bent over rear delt flies
– rest 90 secs –
