WOD Tuesday 02.11.2020

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
Bird Dog x 5 reps/Side

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 9 reps @ 60% of 1RM Push Jerk
*Sets 3-4 x 7 reps @ 65%
*Sets 5-6 x 5 reps @ 70%

B. Complete
Turkish Get Up x 10 Alt reps (5R/5L)
Ring Rows x 30 reps
Banded Pull Aparts x 50-75 reps