WARM UP – MOBILITY
Big dynamic stretch
PVC dislocates, sotts press, & OHS
Snatch warmup w/BB
WOD A
SNATCH X 2
20 mins to build to a heavy or 2RM snatch, any style
WOD B
CLEAN & JERK X 2
20 mins to build to a heavy or 2RM C&J, any style
WOD C
1 1/4 BENCH PRESS X 8
4 sec descent on each rep
4 Super sets:
8 1 1/14 Bench press w/4 secs negative each rep
8 Supinated bent over rows w/4 secs negative each rep
-Rest 2:30-3 mins-
—
– Work at 55-65% of 1RM bench press – be careful not to add too much too soon, this tempo gets VERY hard!
ACCESSORY
1) 3 Super sets:
10-12 DB key press
10-12 Bent over KB or DB rows
5×5 Crossover plyo reverse flies
-Rest 2 mins-
2) 3 Super sets:
12-15 Lateral raises
12-15 Bent over rear delt flies
12-15 Upright rows
-Rest 2 mins-
