WARM UP – MOBILITY
Big dynamic / plyo warmup
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C&J warmup
WOD A
3 POWER CLEANS + 3 JERKS
3 ‘touch and go’ Power cleans + 3 Jerks
E2.5MOM x x 6 sets:
Sets 1-3: 60/65/70%
Sets 4-6: ~ 75% across
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– The goal for the final 3 sets is consistency at a challenging but not maximal weight
– Jerks can be any style today
WOD B
HANG CLEAN PULL X 5
Deadlift the bar up to start, and complete 5 unbroken clean pulls from just above the knee.
E2.5MOM x 5 sets:
5 Hang clean pulls
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– Continue building from WOD A weight, build as heavy as good position allows
– Use lifting straps if you have them
WOD C
50′ UNBROKEN SLED DRAG
In the remaining time in class, establish a max. UB 50′ backwards sled drag
ACCESSORY
Crossover Iron Scap