WARM UP – MOBILITY

Dynamic/plyo warmup

PVC shoulder openers + banded activation

C&J warmup

WOD A

CLEAN & JERK X 3

20 mins to establish a heavy or 3RM C&J for the day

WOD B

DEADLIFT X 8

BENCH PRESS X 8

Alt. E90SECS x 4 sets of each (12 mins)

1) 8 Deadlifts

2) 8 Bench press

-Start at approx. 60% on both movements and build as needed – focus on good quality reps over an extra 10 or 20lb though

WOD C

3 tri-sets:

12-15 Incline DB bench press

Max Strict pull-ups

12-15 Seated/banded low rows

-Rest 2 mins-

ACCESSORY

3 sets:

15-20 GHD hip extensions

2-3 Crossover ‘Iron Scap’ exercises

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