Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
15 air squats
10 push-ups
5 pull-ups or ring rows
Mobility
CFP squat mobility – couch, oly wall squats, spiderman
Strength
Back squat – 6×4; AHAP
Build to something heavy by the 3rd set and stay across for the last 3.
Thinking between 75 and 85%.
WOD
“In the Teeth”
4 rounds
21 wall balls
15 T2B
9 OHS (135/95#)(115/65#)
The OHS should be heavy. Like ‘just making it to 9’ heavy. Focus on a truly active OH position. There are 2 ways to get the bar overhead.
Accessory Work
4 rounds
20 banded pull-aparts
15 banded ab pull downs
