“It’s not what we do once in a while that shapes our lives, it’s what we do consistently”
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 deadlifts
10 hang cleans
10 S2OH (strict press round 1, push press round 2, then push jerk round 3)
:20 hollow hold
Mobility
Overall prep for the strength
Strength
A1. Push jerk wave – 3.2.1., x3
*Have a plan!!!
B1. Weighted sit-ups – 3×15
B2. Russian twists – 3×20
Make sure you look at the format above. 15 minutes to work on the push jerk wave. 10 minutes to work on some abs. Should leave plenty of time for the WOD.
WOD
“Cabin Car”
5 rounds
10 push press (115/75#)(95/65#)
10 OtB burpees
Rest 2:00, x2
Everyone must keep track of their own time. When you stopped, when to start back up, when you finished. These movements should be hard to stay on because of air, not because of weight. A lot of you should go UB on the push press.
Accessory Work
40-60 back extensions
