Mobility: Basic bracing sequence and one joint rule – and WHY it’s important to do this in overhead positions
10 minutes on Thoracic spine roll out, overhead tissue smash (BSL page 255 & 256), overhead band distractions (both on page 258)
Warm up: 3-in-3 of push-up, mt climber, squats
Strength: (20 minutes)
Strict Press 3-3-3
Push-press 3-3-3
Push Jerk 3-3-3
Then, for total working time (15 min cap)
During the first minute, perform 1 Jerk at approx 70% & 1 Burpee. During the second minute perform 2 of each movement. Continue until you cannot finish within the minute (or 7 minutes whichever comes first). Then rest 2 minutes and complete the same rep scheme (without waiting to work on the minute) aqap.
Please note, if you did the Hero WOD on Monday, you have the option to substitute KB Swings for the jerks.
