WARM UP – MOBILITY
1) Big dynamic warmup lower body focused
2) Shoulder warmups w/ change plates
3) BB 3-pos c&j warmup
WOD A
3 POSITION CLEAN + 1 JERK
20 mins to work on technique / build in the complex.
High hang, knees, floor (you can drop & reset for final clean)
Cleans can be power or squat
WOD B
E2.5MOM 4 Super sets:
8 Pendlay rows
8 Double KB split press
Build as heavy as technique allows
Partner up and share equipment if possible
ACCESSORY
3-4 Super sets:
8-12 GH raises
8-12 SA DB upright rows /side
rest 60-90 secs –
