Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 S2OH
10 kip swings
10 banded pull-aparts
Mobility
Quick banded shoulder moblity
Strength
A. Push jerk – build to a heavy single in 6 to 8 attempts total.
You will PR today if you do two things…
1. Prioritize the work your legs are supposed to do but do not change the execution of the dip. Just because you want to make the legs do more work doesn’t mean you want to dip any lower than two inches. However, as you drive you need to engage the big muscles, squeeze the glutes and fire hard through the heels. Be explosive!
2. Get under the bar. Don’t even think about moving your feet. Start a little wider in your stance and just unlock the knees to catch the bar in a quarter squat. The deeper you can catch the bar, the less you have to move it to begin with.
B. Power snatch – warm up to weight
Take what you learned from the strength and make sure you are landing in the same exact position in each one of these HEAVY power snatches. Use your legs and get under the bar!
WOD
“Skeleton Crew”
3 rounds
25/20 cals AB
5 power snatches (155/105#)
25 push-ups
1 rope climb
This one will be a grind so keep working your way through rep by rep. Each one of these movements are going to challenge you for different reasons so scale each to the most difficult version that you can complete.
