WARM UP – MOBILITY
1) 6-8 mins full body dynamic warmup
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2) BB C&J warmup
WOD A
CLEAN & JERK
POWER CLEAN & JERK
15 mins to build to a heavy or max clean & jerk – any style
WOD B
I PICK THINGS UP & PUT THEM DOWN
3 sets (9 mins):
90 secs max c&j reps
– 90 secs rest –
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– Goal weight today is approx. 60% of your heavy single. That being said, you may go heavier if you didn’t go too heavy in WOD A. Choose a weight that isn’t “light”, but that you can keep moving with.
– Reps can be any style
– Score = total reps
WOD C
3 sets, easy pace:
8-10 BB good mornings
10-15 BTN banded shoulder press
15-20 90/90 band pull-aparts
