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

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