09/29/2020

Warm-up
Warm-up
Pre-MOB:
5-8 min x
Shoulder Floss
4-way Banded Shoulder Stretch

5-8 min x
5-10 Banded Pull Aparts
5-10 Banded External Rotations
5-10 Banded Overhead Pass-Throughs
5 Box Jumps

4 Rounds x
5 Strict Press
3 Push Press
1 Push Jerk
– build each round after the second

Power Clean + Push Jerk (Build to a heavy 1+3-rep PC+PJ)
Practice for skill or build a heavy weight across 10 min. Emphasize a lockout instead of a press-out on receiving position.

1+3 means 1 power clean + 3 push jerks

Record heaviest load or your practice weight

Metcon (Time)
4 Rounds for Time
(15 min CAP)
20 Shoulder to Overhead @ 95/65
15 Hang Power Clean
10 Bar-Facing Burpee
–
with remaining time, build a heavy Shoulder to Overhead single
Push Jerk (Build a single with remaining time)
Taken from the floor at the end of the WOD as part of the 15 min cap
Metcon (AMRAP – Reps)
10 min for Quality
Alternating Turkish Get Ups @ 55/35