WARM-UP
2 ROUNDS
10 Up-Downs w/:02 pause in Plank position
5 Push-Up to Pike
10 Air Squats
5 Empty Barbell Strict Press w/:02 pause overhead
Into …
2 ROUNDS
10 Up-Downs (no pause, move fast but with control)
10 Ring Face Pull w/ ext rotation
10 Alt. Lunges
5 Dip + Stand against a wall
*Wrist Mob
STRENGTH
7-5-5-3*
Push or split Jerk
*Build up to a Heavy weight.
WOD
AMRAP 14
3 Push Jerks (115/75)|(75/55)*
12 Alt. Back Rack Lunges
18 Up-Downs
*Increase by 3 reps every Round.
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