A – Hang Power Clean EMOM 6 x 2 (75 – 90%)
B – Back Squat 6 x 5 (70%) Final Set is AMRAP
Back Squat 3-3-3-3-3-3
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
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This time last year… was the Women’s Throwdown!
Band Pull Apart Series
Today’s episode covers what I consider to be one of the more important accessory bits known to man that promises to build stronger, more reliable shoulders – The Band Pull Apart Super Series. This video will quickly go thru the simple yet extremely effective series that can be used several times a week in warmups and/or post wod. If you have or don’t want to have shoulder mobility/strength/endurance issues that hold you back when we do overhead or shoulder intensive movements in wods (read – everybody) then you should add this to your weekly regimen of accessory work as I have been doing it for months and can report little to no shoulder problems since I’ve added it into my pre/post wod routines and have set many a pr in movements like my snatch and jerk which require great demands on the shoulders. It can be done at the box or at home if you have your own bands (GREAT investment for your home gym and for traveling wods). Enjoy and if you have questions post on the blog. See you next episode….