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Thursday 160623

Warm-up:

Run or Row

Crossover Symmetry

Banded Shoulder Distraction

Samson Lunges Down

Crab Walk Back

10 Pullups

Handstand Practice

10 Dive Bomber Push Ups

10 High Box Step Ups

30 Double Unders

 

Strength:

Every 2 minutes, for 20 minutes (10 sets):
Split Jerk x 1 rep

Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95

Goal is to establish perfect footwork and mechanics.

 

WoD:

Complete as many rounds and reps as possible in 12 minutes of:

6 Ground to Overhead (135/95 lbs)
9 Strict Handstand Push-Ups
12 Ring Dips

 

**Group Cooldown: 400m jog/walk together

 

Mobility:

Lax to Shoulders

Banded Shoulders/Lats

Mash Triceps on Racked barbell

Roll Posterior

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