WARMUP/MOBILITY
10 mins dynamic lower and upper body
—
7-8 mins to warmup C&J and pullups for WOD A
*Start WOD A by 20 mins into class
WOD A
Weighted Supinated Chinup x 3
2 Power Cleans + 2 Push Jerks
Perform both Power Cleans, followed by both Jerks
Power Cleans do not have to be T&G
Alt. E90SECS x 5 sets of each (15 mins)
1) 2 Power Cleans + 2 Push Jerks @ 70-80% of 1RM C&J
2) 3 Weighted Supinated Chinups
*Scale Chinups to jumping or banded with 3-5 sec negatives
WOD B
Ant-Man
10-1 reps for time (15 min cap – add uncompleted reps as seconds)
Power Clean & Push Jerk 135/95lb
Chest to Bar Pullups
*Approx. 50-60% of 1RM C&J for WOD
*If you did a jumping or banded Pullup progression for A then do challenging Chest to Ring Rows for this WOD
Accessory
3-4 sets:
10-12 Single Arm KB Rows
20-30 secs Wall Facing Handstand Hold
—
Crossover Recovery
