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May 1 2016

WARM UP – MOBILITY

Dynamic Hips & Shoulders

FS warmup
C&J warmup

WOD A

Clean & Jerk

A1) 20 mins to build to a heavy Clean & Jerk single

A2) E2MOM x 6 sets:
1&2: 1 rep @ 90% of A1
3&4: 2 + 2 @ 80% of A1 (both cleans before jerks)
5&6: 3 + 3 @ 70% of A1 (all 3 cleans before jerks)

WOD B

3-4 sets:
8 Pendlay Rows @ 31X1 tempo
100′ Single Arm OH KB carry (100′ UB per arm before changing)
*Rest as needed between exerises

WOD C

3-4 sets:
8-12 BB Good Mornings
15-20 Banded Glute Bridges