WARM UP – MOBILITY

2 rounds

45-60s skipping drills

Red band shoulder activations

Dynamic LB warm-ups

Overhead / Thoracic mobility

Tech: Power clean / Push press / Push Jerk / Split jerk

WOD A

POWER CLEAN, PUSH PRESS, PUSH JERK, SPLIT JERK

Complete 1 rep of each movement as a complex

15 min to build to a heavy set

WOD B

GET TO THE CHOPPA!!

3 rounds for total burpees completed: (15 mins)

In 3 minutes:

50 Doubleunders

21 Shoulder to overhead (135/85)

AMRAP Burpee over the bar

– Rest 3 min –

In 3 minutes:

50 Doubleunders

15 Shoulder to overhead (155/105)

AMRAP Burpee over the bar

– Rest 3 min –

In 3 minutes:

50 Doubleunders

9 Shoulder to overhead (185/125)

AMRAP Burpee over the bar

Scale DU’s to ~1 min max.

Scale 3 barbell weights as needed (you should get through each in 2-3 sets max)

Score is total burpees completed

Last completed: March 6, 2017

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