Warm-up
3 rounds with increasing weight and evolving S2OH
10/8 cals AB
15 strict press/push press/push jerks
Mobility
Monster band shoulder, dynamic mobility
CF Strength
12 min EMOM
Min 0-2: 3 strict press @80% of your 1RM strict press
Rest 1:00
Min 4-7: 3 push press @80% of your 1RM push press
Rest 1:00
Min 8-11: 3 push jerks @80% of your 1RM push jerk
Off the rack and very heavier for each movement. Scale as needed but you are staying across for each movement and not building until you move from movment to movement. The transition minutes will be completely off so you will have plenty of time to add weight.
CF WOD
“Know Better”
5 rounds
1:00 DB snatches
1:00 burpees over the DB
1:00 ME on AB
1:00 rest
This one is going to move fast so don’t let the pace of the workout change the pace in which you approach it. It is going to be 3:00 of straight work before you get a minute off. That means you will have to be smart with which the speed you move and hold yourself accountable. Come out a little slower than you’re used to, around 80%, and use the first around to establish a baseline and try to hold on to those numbers as you go. Quick transitions will be key and working for the entire minute will make a big difference over the course of the 5 rounds.
