*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE

WOD:

Session A:

1) 2-3 sets of:

10 Pause Scapula Push-ups

10 Banded “Y”

10 Banded External Rotation

50ft/side Lateral Monster Walk

Warm-up/movement prep. Take your time and focus on position and activation.

2) Every 1:00 x 10 sets: 1 Snatch @ 60-70%

Keep it light, snappy, and clean. No fails!

3a) 3 rounds of:

60 second Hard/Sustainable Assault Bike

5 Chest-to-bar Pull-ups

5 Clean and Jerk 155/105

Rest 1 minute between rounds.

3b) 3 rounds of:

60 second Hard/Sustainable Assault Bike

5 Toes-to-bar

5 Snatches 115/80

Rest 1 minute between rounds.

4) 3 rounds for Quality:

10/side Standing Landmine Press

10 Rope Rows

30 seconds/side Side Plank Hold

For quality, not time.

Session B:

1) Mobility: 60 minutes

Spend time foam rolling, stretching, lacrosse ball, etc.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE