DATE – Friday


Warm-up: Dynamic Hip + Shoulder warm-up


Mobility: Banded overhead + posterior chain floss


WOD A) In 15 min, work up to a heavy single split jerk from behind the neck


Focus on pushing down under the bar into a deep split receiving position. Practice controlling most reps down to the back but drop once necessary.


WOD B) EMOM x 12 (6 alternating rounds)

B1) Deadlift 4-6 reps

B2) Strict press 3-5 reps


Keep the deadlifts challenging but perfect form. Smooth touch and go reps only.

Build both lifts slowly over the 6 sets.


WOD C) 3 x 60s Weighted plank

Rest 90-120s between efforts