Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10e SA DB strict/push press/jerks
10 OH squats or lunges
10e SA ring rows
Mobility
Shoulder mobility
Strength
OH complex – 1 push press + 2 push jerks
*build to find a heavy weight for the day
The push press and push jerk both require a transfer of energy from the dip and drive. Think about the hip extension we were working on yesterday and try to apply that same idea to todays strength. Dip straight down and explode up by engaging the posterior chain. Squeeze your butt at the top. If you don’t no one else will want to.
WOD
“Ham Sandy”
20 min partner AMRAP
40 cal row
40 deadlift (155/105#)(135/95#)
40 OtB burpees
40 S2OH
Break it up however you and your buddy chose. Pretty straightforward work here. Keep your head down and work your way through it. The deadlifts will be light and the push jerks will be heavy. Compensate accordingly with sets and breaks.
