WARM UP – MOBILITY
Dynamic upper body rotations, activations, and overhead stretches
Tech/warm-up: Split jerk + WOD A drills
WOD A
Monthly Skill: Split jerk
Every 2 min x 10 sets:
Sets 1-3: 3 x Back rack split jerk from split receiving position*
Sets 4-6: 2 x Pause jerk (2s in the bottom of the dip and receiving position)
Sets 7-10: 1 x Split jerk (no pause, build to a heavy but quality single)
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Start light with the back rack split jerks, and build slowly over the 10 sets finishing with a heavy single split jerk.
*Feet start & finish in your receiving position, drive the bar up, then punch under with no foot movement.
*Split Jerk x 1*
WOD B
In remaining class time, complete 3-4 rounds:
12-15 Incline dumbbell bench press
8-10 Ring rows @3,0,X,0 (lower rings / raise feet as needed)
12-15 Ab-wheel rollouts
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Rest as needed between movements / rounds
*Incline Dumbbell Bench Press x 12*
Record your total DB weight (2 x 50’s = 100lb)
ACCESSORY
2-3 rounds, rest as needed:
16-20 Alt. Dumbbell bicep curls
12-15 Dumbbell pullovers (heavy single dumbbell, upper back across a bench)
12-15/side Half kneeling banded wood choppers (high to low, inside knee forward)
