Warm Up:
AMRAP 5:
10 alternating Samson stretches
10 up-downs
10 alternating plank reach throughs
10 shoulder presses
10 alternating jumping lunges
1 wall walk + :10 hold at the top
Building Up:
3-4 sets:
3 split jerks
WOD:
7 sets for load:
3 split jerks
Intermediate:
Same as Rx
Beginner:
Same as Rx
HOME WOD:
Equipment:
7 sets for reps:
:30 left-arm DB hang split snatches
– Rest :30
:30 right-arm DB hang split snatches
– Rest :30
Bodyweight:
EMOM 21:
Minute 1 | 3-5 burpees for max height
Minute 2 | :30 left-leg scale hold
Minute 3 | :30 right-leg scale hold
Movement scaling options:
Split jerk: Load, behind the neck split jerk, push jerk, push press, strict press
Cool down:
Accumulate:
1:00 banded shoulder stretch/arm