WARM UP

2-300m Row
Banded Hip activation: (Steps, squats, glute bridges)
2-300m Row
Banded shoulder prep (Dislocates, pull aparts, presses)

MOBILITY

Weighted tricep/overhead bench stretch: (2x 30s)
Banded hip opener lunge (30-45s / side)
Banded/post squat hold (ankle prep) (60s)

WOD A

Every 2.5 mins x 8 sets: C&J complex
2 sets @ 70%
2 sets @ 75%
1 sets @ 80%
1 sets @ 85%
1 sets @ 90%
1 sets @ 90-95%

Clean + Hang Clean + 2 Jerks

WOD B

Every 90s x 10 sets (5 alternating)
B1) 2 x Halting clean deadlift + Clean pull (90-105% of C&J)
B2) Push press x 3 (Build to a 3 RM)
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On the HCDL, pause 3 times for 2s:
1-2″ off the floor, knees, mid thigh and then stand up.
Push Press should be heavier that 5RM from March 25th

Push Press x 3

WOD C

3 sets: NFT
20 x Banded tricep pressdowns
20 x Banded face pulls
15 x Weighed sit-ups w/ press to overhead (plate/dumbbell)