WARM UP – MOBILITY
1) Banded shoulder warmups + thoracic openers
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2) 2 sets:
2 UB Turkish get-ups /side
6-8 KB push press /side
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3) BB Jerk warmup – split and push
WOD A
JERK X 2
– 15 mins to build to a heavy Jerk double, or to work on technique with sets of 3-5 reps.
– Jerk can be any style today
(Jerk x 3 is there to reference weight used on Nov 5th)
JERK X 3
WOD B
Alt. EMOM x 4 sets of each:
1) 60 Double unders
2) 12 Double DB push press
3) 4 D-ball over shoulder
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– 40-45 secs max per station
ACCESSORY
1) 3 Super sets:
10-12 Plate “steering wheel” front delt raises
10-12 Crossover reverse flies w /4 secs negative
– rest 60-90 secs –
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2) 3 Super sets:
10-12 DB lateral delt raises w/ 2 secs negative
10-12 Incline DB rows @ 20X2 tempo
– rest 60-90 secs –
