Strength: EMOMx10
Split Stance Shoulder Press (with resistance bands and additional 2.5 or 5# on each side for stabilization)
3 reps starting at 50% (add weight as desired)
Notes: Today’s strength is all about getting better stabilization in the split position. This should start off as a light (ish) weight. You will begin at 50% of your one rep max strict press plus 2.5 or 5# weights threaded through a resistance band dangling from each end of barbell. This will force you to create a better bar path and focus on smooth reps.
LeanFit: Alt EMOMx10
12 DB Push Jerk (moderate weight, should go unbroken each round)
15/12 cal row
LeanFit: Focus on using legs on the push jerk. If you strict press all the reps or finish all before 20 sec, you went too light. Challenge yourself on the weight part and focus on smooth transitions and long strong (but slow) pulls on the rower. Pulling at 900/720 cal per hour will get you to the 15/12 cal mark and that pace is very doable!
WOD: “Pedestal”
14 Min AMRAP
48 Double Unders
24 Alt. DB Snatch (50/35)
FW: sub 120 singles, RWAN
LF: Sub 200m run or 500m bike for DU, RWAN
Notes: Stay loose on the dubs. Lots of shoulders today and if you keep your arms straight and tense on the jump ropes you will surely feel it tomorrow so keep those elbows tucked into your side and focus on the wrists creating your rope movement. Goal is to do all double unders unbroken (or at least don’t break from fatigue) and do snatches in 2 or less sets. Make sure you are not supporting your core with your non pulling arm on the snatches.
