WOD Friday 11.08.2019

Mobility:
3-Pos Shoulder Stretch x 30 seconds/Pos
Lying Pec Stretch x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Scap Pull Up x 10 reps
Inchworm + Push up x 5 reps
Banded Pull Aparts x 15 reps

Warm Up:

AMRAP in 4 minutes
20 Mnt Climbers
4 No Push Up Burpees
10 Hollow Rocks
6 Jumping Lunges

Technique & Lift:

Shoulder Press x 5 reps
Push Press x 5 reps with Pause
Push Jerk x 5 reps with Pause in Catch
Tall Jerk x 5 reps
Split Jerk x 5 reps

A. Starting at 0:00
Build to a 1RM Push Press

Starting at 7:00
Build to a 1RM Push Jerk

Starting at 14:00
Build to a 1RM Split Jerk

B. 3 sets of:
Strict Pull Up x 5-7 reps
– Rest 30 seconds –
Ring Row x 10-15 reps
– Rest 30 seconds –
Sit Ups x 20-30 reps
– Rest 60 seconds b/t sets –