Strength:
Shoulder Press
5-5-5-5-5 (plus 3 warm up sets)
WOD:
3 Rounds
10 Full, Squat Snatches (115/75)
20 Burpees
We are going to start with the Shoulder Press today. This is an all upper body, muscle movement. No hip dip. Feet underneath your hips. Clench those butt cheeks, tighten your core, take a deep breath. With those shoulders slightly forward of your chest (but your elbows won’t be all the way up like a front rack) push that bar straight up. Make sure to move your face out of the way! Lock those elbows out and poke that head through the window to complete the movement.
We will set the clock, and lift every 2 minutes. Partner up as needed – athletes can alternate between even and odd number minutes for lifting.
Warm Up:
5 – empty bar
5 – 35% of 1RM
5 – 50%
Working Sets:
5 – 65%
5 – 70%
5 – 75%
5 – 80%
5 – 85%
Use the blue percentage charts on the wall to help with the math.
Snatches and Burpees – deja vu?!?!? Did you skip Friday to avoid either or both of these movements? Well…you get another chance today! They are the same base movements, but the workouts are pretty different. Good news and bad news. Pick a slightly heavier weight today than you did on Friday. And these burpees are just regular ol’ burpees – no need to jump over the barbell. Same time domain with a 10 minute time cap. See how this one compares to Fridays!
