Neck or shoulder issues NO OVERHEAD moves
WARM UP
band mobilize
3 rds
8 ps S L DL Meb ball pick up
8 ps banded pull and push
10 ps banded side planks with external rotation .. small weights 3-10lbs
Strength or skill
Split Jerk from rack look back in your books from last week and go up FRONT SQUAT
4 4 4 2 2
alt or rest with
10 V-Sits
WOD #1
Partner WODS:
7 minute AMRAP:
7 Synchro split hang cleans 95/65
run 200 m
7 Synchro hang snatch 95/65 KETTLEBELL swings
WOD #2
7 minute AMRAP:
7 Synchro Med ball push ups side to side
row 20/15 cals
7ps Synchro S leg bicep curls (full curl )
Finisher 2-3 x
warm up