WARM UP – MOBILITY
2 rounds
45-60s skipping drills
Red band shoulder activations
Dynamic LB warm-ups
Overhead / Thoracic mobility
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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
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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
