Warm Up
30 seconds work / 10 seconds rest / 3 rounds
Banded pull aparts
Band external rotation right
Band external rotation left
Catcow
Active hang
Band face pulls
Strict press demo/progressions/teaching
Strict press warm-up/practice/form checks
Strength
Every 2 minute on the minute x 6 rounds
Strict Press x 3 reps buidling weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 6 last week
WOD
Competitive:
you go I go each round
14 rounds
10 DB snatches (50/35)
5 DB facing burpess
Rest 2 minutes
14 rounds
10 single DB clean and jerks (50/35)
5 DB facing burpees
Performance:
you go I go each round
14 rounds
10 DB snatches (35/25)
5 DB facing burpess
Rest 2 minutes
14 rounds
10 single DB clean and jerks (35/25)
5 DB facing burpees
Lifestyle:
you go I go each round
14 rounds
10 DB snatches
5 DB facing no push-up burpess
Rest 2 minutes
14 rounds
10 single DB clean and jerks
5 DB facing no push-up burpees