DATE – Thursday
Warm-up/Mobility)
Band pull-aparts, presses, stretches
WOD A) (18 mins) Bench Press: 5-6 heavy sets of 2 reps (80%+ of 1RM)
WOD B) 3 Rounds:
Max chin-over-bar hold – pronated (Jumping pullup + hold + 3-4 second negative x 3 reps as progression. Or band pullups @ 3112 tempo x 4-6 reps)
10 Push Press or Push Jerk 165/105lb (2 sets first round max)
25 KB Swings 32/24kg (2 sets first round max)
-Rest 2 mins between rounds-
*Record total time chin-over-bar-hold as B1 and total time for wod minus 4 mins rest time as B2
