WARM UP – MOBILITY
Dynamic shoulder & thoracic rotations + activations
Green band overhead + front rack stretches
WOD A
June Skill: Split jerk
Review Split jerk foot work / landing position + jump and land drills
Tech: Split press & Tall Jerks
Then;
Every 90s x 8 sets:
Sets 1-4: 5 Split press (Build to a moderate-heavy set)
Sets 5-8: 3 Tall jerks (Build as needed, but focus on mechanics, speed, and pushing under the bar)
*Split Press x 5*
*Tall Jerk x 3*
WOD B
*TTB + HSPU Endurance*
Complete 2 rounds for total reps combined: (15 mins)
EMOM x 3: 1 unbroken set of toes to bar
– 1 min rest –
EMOM x 3: 1 unbroken set of strict handstand push-up
– 1 min rest –
—
Pace across the “3 x EMOM” sets each for the best combined total (don’t max out on the first set)
Start on either station and complete the 3 min EMOM there before switching to the next.
ACCESSORY
3 rounds: rest as needed
12-15 Incline dumbbell bench press
16-20 Alt. Front & Side delt raises
15-20 Straight leg raise + hip lift off bench
