Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
5 hang muscle cleans
5 upright rows
5 barbell curls
5 bent over rows
5 down dog push-ups
Mobility
Any banded shoulder mobility you might need; very individual based.
Strength
A1. Strict press – 5×5@50 to 60%
A2. Banded pull-downs – 5×15 to 20
Percentage work today, so warm-up put the weight on the bar and get this done. No rest between A1 and A2. Take :90 between supersets.
WOD
“Dive”
25 min EMOM
1. 12/10 cals AB
2. 15 wall balls
3. 15/12 cals row
4. ME burpee box jump overs
5. Rest
This EMOM is going to be gross. All rules apply. Make sure each round you are getting between :30 and :15 of rest. Minute 4 is a ME minute, so obviously, no rest, while minute 5 is a full minute of rest. Score will be the number of BBJO’s achieved each round.
Accessory Work
SA banded tricep push-downs – accumulate 100t
Banded pull-aparts – accumulate 100
