-Warm Up-
2-3 minutes of thoracic Mobility w/ foam roller
15 banded face pulls
10 DB strict press
5/5 split squats
Into..
15 banded lat pull downs
10 DB push press
10 alt jump lunges
Into…
20 shoulder taps
10 Barbell push jerks
10 alt jump lunges
-Strength/Skill-
ON A 18:00 RUNNING CLOCK…
Build to “Moderate-Heavy” Set of the Following Complex*:
1 Push Press
2 Push Jerks
1 Split Jerk
*Bar should come from the ground and be power cleaned to the shoulders.
-WOD-
“DOUBLE AMRAP”
AMRAP 4
4 Jerks (155/105)|(115/75)
4 Lateral Burpee Over Bar
-Rest 2:00-
AMRAP 3
3 Jerks (135/95)|(95/65)
3 Lateral Burpee Over Bar
OPTIONAL COOL DOWN
FOR RECOVERY
3:00 Foam Rolling T-Spine
3:00 Foam Rolling Mid/Low Back
