WARM UP – MOBILITY
KB & band shoulder warmups: windmills, presses, pull-aparts etc.
—
Jerk warmup w/BB: split press, push press, jerks
WOD A
JERK X 3
– 18 mins to build to a heavy set of 3 jerks.
– Build slowly, focus on technique over weight
– Rest 2-3 mins between heavier sets
WOD B
SHAKES & LADDERS PT. 1 OF 2
6 min AMRAP ladder 2-4-6-8…etc.
Handstand push-ups
Chest to bar pull-ups
—
– Score = last completed round + reps
—rest 3 mins before starting pt.2—
SHAKES & LADDERS PT. 2 OF 2
21-15-9 reps for time:
Shoulder to overhead 115/75lb
Toes to bar
—
– Use a weight you can get through 21 in 2-3 sets max.
– Scale TTB to 15-12-9 if needed
ACCESSORY
1) 3 super sets:
8-12 Single arm Arnold press /side
15-20 Banded ext. rotations /side (green theraband on post, elbow at 90 degrees, supinated)
8-12 Crossover WY negatives
-rest 2 mins-
2) 3 super sets:
16-20 top-down alt. DB lateral raises
8-12 Crossover reverse flies w/4 secs negative
16-20 top-down alt. DB front raises
