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Mobility:
Banded Front Rack Stretch x 1 minute/Side
Partner T-Spine Opener

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Scap Push Up + T-Twist x 10 Alt reps
Supine Scorpions x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
20 Plate Hops
10 Plate GTOH
5 Plate Goblet Squats
20 Plank Shoulder Taps

Technique & Lift:

Push Jerk
– Press
– Pause Push Press
– Pause Push Jerk

6 minutes for 2-3 sets
Push Jerk x 5 reps
*Use this to Build to your starting weight.

A. Every 2:30 minutes x 6 sets of:
Push Jerk
*Sets 1-2 x 7 reps @ 65% of 1RM Push Jerk
*Sets 3-4 x 5 reps @ 70%
*Sets 5-6 x 3 reps @ 75%

B. 3 sets of:
10 DB Floor Press
20 Banded Pull Aparts
– Rest 60 seconds b/t sets –

Mobility:
Banded Lat Stretch x 1 minute/Side
Banded Front Rack Stretch x 1 minute/Side

Movement Prep:
Banded Shoulder Pass Throughs x 20 reps
Quad T-Spine Opener x 10 reps/Side
Inchworm Push Up x 5 reps
Bear to Crab x 6 Alt reps

Warm Up:

EMOM x 4 minutes
5 Ring Rows
10 Hollow Rocks
20 Mnt Climbers

Technique & Review:

Shoulder Press

•  Athletes should focus on maintaining constant core and leg tension
  Throughout the lift.
• Making sure the bar finishes locked out overhead and the lift starts and returns to the front rack position everytime.

Pull Up
– Scap Pull Up
– Slow Lowers

5 minutes to Build to workout weight
5 Shoulder Press
3 Strict Pull Ups
– Rest as needed b/t sets –

WOD

For time
9.15.21
Shoulder Press (95/65)
Strict Pull Ups
*Complete a 200m run after every round.

•  L2

For time:
9.12.15
Shoulder Press (75/55)
Strict Pull Ups
*Complete 200m run after every round

•  L1

For time:
9.12.15
Shoulder Press (75/55)
Banded Strict Pull Ups
*Complete a 200m run after every round.

Mobility:
Pigeon Stretch x 1 minute/Side
Banded Hamstring Floss x 20 reps/Side

Movement Prep:
2 sets of:
Banded Lateral Walk x 25 ft O/B
Banded Walk x 25ft Fwd/Bwd
Banded Deadbug x 5 reps/Side

Warm Up:

10 minutes of:
– Coach led running drills

Technique & Review:

Deadlift
– Good Morning
– RDL

Pull Up/CTB Pull Up
– Scap Pull Up
– Beat Swing
– Strict Lowers
– Kipping Pull Up
– Kipping CTB Pull Up

Bar Muscle Up
– Box
– Banded

8-10 minutes to build to weight
100m Jog
5 Deadlifts
2-4 Bar Muscle Up/CTB Pull Up
– Rest as needed b/t sets –

*Athletes should be aiming to complete all sets of Deadlifts unbroken or
No more then 1-2 breaks.

•  If performing Bar Muscle Ups pick a rep scheme that works for your skill
  Level and allows continuous work being done.
•  If performing CTB Pull Ups focus on good contact with bar a strong push away allowing for a smooth transition into the rep.

WOD

For time:
800m run
Right into…
12.9.6
Deadlift (275/195)
Bar Muscle Ups
Right into…
800m run

•  L2

For time:
800m run
Right into…
12.9.6
Deadlift (185-225/135-155)
CTB Pull Up or 7.5.3 Bar Muscle Ups
Right into…
800m run

•  L1

For time:
400m run
Right into…
12.9.6
Deadlift (135-185/95-125)
Banded CTB Pull Up
Right into…
400m run