Warm-up
Sign into Wodify and spend 2 minutes in Z1
Then, 2 rounds
10 strict/push press
10 front rack lunges
10 bent over rows
10 hollow rocks
Mobility
Banded shoulder mobility
Strength
Push press – building up to a heavy 5, if you want to build some volume complete 2×5@90%
Monitor your volume overhead. The only way you are going to get stronger is if you really make sure to accumulate some reps here. Some of us are done with S2OH movements way to quickly and then get frustrated when we cannot do HSPU’s. Strength is created in these sessions and having a plan of 5 to 6 working sets as you build will help with long-term success. If you cap too soon, drop sets are recommended.
WOD
“Crab Rangoon 2.0”
24 min AMRAP w/a partner
300m row each
20 burpee box jump overs (24/20”)
10 power cleans (185/125#)(155/105#)
Straightforward. All reps can be divided however you want. Only one person working at a time.
Cool Down
Spend 5 minutes making recovery a priority
