Tuesday-Performance
Mobility-PVC Drills/Front Rack Drills
Warmup-2RNFT
20 Overhead Band Pull aparts
20 Frontal Band Pull aparts
20 90 degreee plate raises
then, with empty bar
10 Strict Press
8 Push Press
5 Push Jerk
A) Push Jerk 1RM
B) WOD: For Time
UB Sets 21-18-15-12-9-6-3
S2O (95/65)
S2O (95/65)
C) Skill Development: Burpee Box Overs and Doubles
AMRAP 8
10 Burpee Box Overs (24/20)
30 Doubles
Tuesday-Fitness
Mobility-PVC Drills/Front Rack Drills
Warmup-2RNFT
20 Overhead Band Pull aparts
20 Frontal Band Pull aparts
20 90 degreee plate raises
then, with empty bar
10 Strict Press
8 Push Press
5 Push Jerk
A) Push Jerk or Push Press 1RM
B) WOD: For Time
UB Sets 21-18-15-12-9-6-3
S2O @60-70%1RM
S2O @60-70%1RM
C) Skill Development: Burpee Box Overs and Doubles
AMRAP 8
10 Burpee Box Overs (24/20)
30 Singles