WARM UP – MOBILITY
3-4 mins dynamic laps
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2 rounds:
10-15 Band Presses from Jerk receiving position
10 Ball Slams
5-7 Box Jumps
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C&J warmup w/BB
WOD A
2 Hang PC + 2 Jerks + 1 Power Clean + 1 Jerk
Complete one set of the complex E2MOM x 8 sets @ 65-75% of 1RM
-Any style of jerk is OK
-You may drop after the 2 Jerks before starting your next power clean
-Build to something heavy, but not to failure
WOD B
Bench Press
Alt. EMOM x 3 sets of each (12 mins)
1) 8-12 Strict HSPU’s
2) 10-20 Pull-ups – any style
3) Max UB Bench Press @ 65% of 1RM
4) 8-12 Ring Rows
—
-1 UB set, or maybe 2 quick sets for each movement – make sure you are getting some rest!
-You may start with a more difficult progression and complete the set with an easier one if needed. For example; doing 2-3 strict HSPU’s and then reducing ROM, or finishing with a few negatives
-No scoring for this workout
ACCESSORY
1) 3 super sets:
10-12 Incline DB Pec Flies
20-30 Banded Face-pulls
-rest 90 secs-
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2) 3 super sets:
10-12 Double DB Bicep Curls
10-12 DB Skull Crushers
-rest 90 secs-
