Dynamic Warm-Up – Mobility
Prepare to for..
Strength: Press Progression
3×5 Push Press
3×5 Push Jerk or Split Jerk
* Add weight as the lifts progresses with good mechanics.
5 Minutes of rowing for total meters
5 Minutes of push presses, for max reps 115/80, 95/60, 75/40
There is no rest between exercises. * Score is max meters rowed & max reps
*Scale weight and movement accordingly to maintain intensity with good mechanics on B. Ask your coach for help.
Cool Down Recovery
C. Accessory Work (Shoulders) *see PDF for week on white-board
Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:
D. See programming on white board.