WARMUP/MOBILITY
Dynamic hip & shoulder openers
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C&J warmup with empty bar
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C&J warmup with empty bar
20 mins to hit 4-5 working sets of the following barbell complex @ 60-70% of 1RM C&J:
1 hang clean + 1 clean + 2 jerks w / 3 secs pause in the catch position of BOTH jerks
1 hang clean + 1 clean + 2 jerks w / 3 secs pause in the catch position of BOTH jerks
Sled Drag x 2 laps of rig
BOOTYLICIOUS
3 Rounds not for time:
2 Laps of rig heavy sled drag (heels down, fast walking pace UB)
20 UB Sumo deadlifts (choose a weight that you could do 30 with in your first round)
20 Banded glute bridges
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*Start on any station and work through with short breaks between each exercise
3 Rounds not for time:
2 Laps of rig heavy sled drag (heels down, fast walking pace UB)
20 UB Sumo deadlifts (choose a weight that you could do 30 with in your first round)
20 Banded glute bridges
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*Start on any station and work through with short breaks between each exercise
Sumo Deadlift x 20
2 Rounds
20-30 GHD hip ext.
Max hanging L-sit hold + 10-20 tuck-ups
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Crossover iron scap after 2 rounds have been completed
20-30 GHD hip ext.
Max hanging L-sit hold + 10-20 tuck-ups
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Crossover iron scap after 2 rounds have been completed
