WARM UP – MOBILITY

Big dynamic warmup

BB C&J warmup for WOD A

WOD A

SEGMENTED CLEAN DL + CLEAN PULL + CLEAN + JERK

– Segmented DL: 2 sec pause just off floor, knees, high hang

20 mins to build to a heavy set in the complex

WOD B

GOOD MORNING X 6

Alt. E90SECS x 4 sets of each:

1) 8-8-6-6 Good mornings

2) 8-8-6-6 DB split press

WOD C

4 Super sets:

10 Double DB upright rows w/ secs negative

15-20 Supinated banded low rows

– rest 90 secs –