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
