Warm-up
Spend 2 minutes in Z1
Then 2 rounds
10 ring rows
20 walking lunges
10 push-ups
Mobility
Shoulder rotational drills to prep for bench press
Activation on the wall.
Strength
A1. BB rows – 4×10; AHAP
A2. DB bench press – 4×10
A3. Side plank – :30 each side, x4
Nice little odd job session for a Saturday.
WOD
“Hot in Herre”
14 min AMRAP
3 power snatches (135/95#)(115/75#)
9 OtB burpees
27 sit-ups
*would be an awesome idea to grab a PVC and go through the CFP snatch warm-up. The snatch in this workout is no joke. Make sure you build slowly to help dial in your form.
Accessory Work
3 rounds
10 bicep curls
10 banded tricep push-downs
10 weighted sit-ups
