Warm-up
Spend 2 minutes in Z1
Then, coach driven warm-up
10 med ball deadlifts
10 stand and shrugs
10 med ball squats
10 high hang med ball cleans
10 med ball cleans
Mobility
Box mobility session
Strength
OH strength EMOM – strict HSPU’s or seated DB press
Complete 4-8 EMOM for 8 minutes total
Today is an excellent opportunity to work on something that EVERYONE needs to improve. Overhead strength and stability. If you are someone who has the goal of getting upside-down and working towards a strict HSPU today is a good day to get inverted. If you are someone who doesn’t care much for handstands or handstand push-ups, you can substitute a seated DB press.
This EMOM is going to get really hard, really quickly. Embrace it.
Something sustainable for all 8 rounds.
WOD
“Take your Medicine”
50-40-30-20-10
Med ball cleans (20/14#)
Box jumps (24/20”)
25 min cap
The medicine ball clean is a movement that if done well creates and reinforces good habits which, in turn, will transition to the clean and snatch. It is also a movement that can be faked. If you chose the later of the two, these are going to catch up with you in the first round. Good movement is efficient movement, so try to dial in the mechanics and hold yourself accountable to maintaining good form.
Remember, when box jumps are programmed, a step up is totally acceptable. Given the volume, it isn’t a terrible idea. However, it is always much more beneficial to jump on a smaller box than it is to jump on a higher one. So find a happy medium.
