WARMUP/MOBILITY

Dynamic stretch
Clean & jerk warmup drills

WOD A

3 Position Clean + 1 Jerk

E2.5MOM x 7 sets
-60-75% of 1RM
-Floor, below knee, high-hang (power position)
-Newer lifters work high to low
-1 split jerk after last clean

WOD B

Alt. E90SECS x 4 sets each
6 Behind the neck press @2112 tempo – moderate weight
6 DB upright rows @2012 tempo

Behind The Neck Press X 6

Behind The Neck Press X 6

WOD C

3 sets:
15 V-ups into max hollow hold
60s OH stability carry (barbell w / chains, bands + KB etc.)