WARM UP – MOBILITY
Dynamic & banded shoulder warm-ups + Box step-ups & jumps
Stretch: Thoracic & Overhead
Tech: Barbell push press
WOD A
Every 2 min x 6 sets:
5,5,3,3,3,3 Push press
Start at a moderate / smooth set of 5 and build each set to a heavy 3 or new 3RM
Heavier that your 5s from last week.
*PUSH PRESS X 3*
*PUSH PRESS X 5*
WOD B
*HANGOVER*
Complete AMRAP in 16 mins:
8 Chest to bar pull-ups
16 Hang clean to overhead (50/35 – 8/arm)
8 Burpees over the dumbbell
16 Box jumps (24/20 – step down)
Scale C2B to COB, jumping, or ring rows
ACCESSORY
2-3 rounds:
20 Alt. Front + Side delt raises + 10 Bent over rear delt flys
16-20 Alt. Dumbbell bicep curls
12-15 Side plank rotations
