Warm-up
Spend 2 minutes in Z1
Then, 2 rounds with a barbell
5 deadlifts
5 muscle cleans
5 press
5 back squats
5 good mornings
5 behind the head push press
5 bicep curls
Mobility
Shoulder mobility
Strength
A1. Push press – 7×2; building to a heavy double
A2. Banded seated row – 5×10; heavy, heavy band
Push and pull. The rack position is so hard for this gym and terrible movement out of a bad front rack can be really dangerous. So let’s make sure we are mobilizing properly and prioritizing a good front rack before each lift.
WOD
“Swim Trunks”
8 min AMRAP
7 thrusters (95/65#)(75/55#)
6 burpee box jump overs (24/20”)
Use your big muscles and pace the entire workout. Or don’t and see if you can hold on.
Accessory Work
Banded tricep push-downs – accumulate 100
Banded alphabets – 2 times through each side
