Prep

Equipment required: Foam roller, medium band, barbell

1) Oscillatory Foam Roll Lats x 60s each

2) 10 each Thoracic Rotations

3) 3-Way Banded Shoulder/Lat Stretch x 30s each position

4) 2 Rounds:

– 6 Barbell Rows

– 6 Push Press

– 6 Barbell Curls

– 15 Banded Pull-aparts

A.

Push Jerk

Build to a heavy 2 over 6 sets. 

OT2M

– Sets of 5,4,3,2,2,2

– Last tested 1/28

L1: Work on technique OR Single Arm DB Push Jerk 4 x 4 each, 2 warm-up sets.

B.

For Quality

6 Snatch Grip Pendlay Rows

12 DB Renegade Rows

25 Band Face Pull-aparts

– Rest 2-3:00 between rounds

– Goal: Tough effort, but shouldn’t feel like a WOD. 

– No score today.

C.

Plate Figure 8s

2 x 10 each. Rest 60s