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 –

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