WARM UP – MOBILITY
Dynamic shoulder warm-up, activations, and stretch out (pecs / overhead / dip extension)
Review & warm-up: Bench press
WOD A
Every 2:30 x 6 sets:
5,4,3,2,2,2 Bench press
Start at a moderate smooth 5 and build to a heavy 2 or close to a 2RM.
Should be heavier that the 3s from last week, measure added for reference.
*Bench Press x 2*
*Bench Press x 3*
WOD B
*Pump the Brakes*
Complete AMRAP in 10 mins:
2-4-6-8-10… con’t:
Kettlebell Snatch (right arm)
Kettlebell Snatch (left arm)
Hand release push-ups
– – –
Rx: 24/16kg
Scale weight and/or to hang DB snatch as needed
Scale to regular or elevated / banded push-ups as needed
Score is final completed round number (10, 12, 14 etc) + extra reps in last round
ACCESSORY
2-3 rounds: rest as needed
12-15 Dumbbell tricep rollbacks
12-15 Dumbbell pec flys
12-15 Cable bicep curls
