General warmup. We will focus on opening up the shoulders and lats followed by hitting our squat position and upper back / t-spine.
We have 12 minutes working up to a heavy single Push Press. Make that leg dip and drive quick and powerful, and finish with a strong lockout of your shoulders & elbows. If you need to jerk to get the weight locked out, please remove some weight so you can Push Press it. The goal of a push press is to work the pressing strength with heavier loads. A push jerk doesn’t get the stimulus we’re after.
Amrap 5 min
4 Deadlift (155/105)
3 Hang Clean (155/105)
2 Shoulder-to-Overhead (155/105)
Rest 3 mins
5 min AMRAP
The first 5 min AMRAP is a mini-DT style WOD. Each round should be done unbroken through all 9 reps. After a little rest we will do something not very fun. The second AMRAP is as many Squat Clean Thrusters, at the same weight used for the first WOD, in 5 mins. It is one continuous movement from the Clean all the way to the weight locked out overhead. You are not required to string reps together here, however if you choose to drop the bar each rep, DO NOT release the bar from the overhead position. Control the weight down to the front rack before letting it go to the ground.
Roll quads, hamstrings, glutes and lax ball shoulders & traps