WARM UP – MOBILITY

Agility ladder + dynamic

C&J warmup

WOD A

CLEAN & JERK

(POWER CLEAN + HANG CLEAN + JERK) X 2

Repeat the complex twice, you may drop after the jerk

E2.5MOM x 5 sets:

(1 Power clean + 1 hang clean + 1 jerk) x 2

-Start at approx. 60% of 1RM C&J and build as needed

WOD B

DEADLIFT

DEADLIFT X 6

Alt. EMOM x 5 sets of each (15 mins)

1) 6 Deadlifts

2) 9 Box jump overs

3) 12 DB push press

-Start at approx. 60-65% of deadlift 1RM and build to a heavy but not max. set of 6 for the day

-Choose a BJ height and DB weight that you can move through smooth & UB

-No more than 40 secs of work on any station

ACCESSORY

3 sets:

15-20 GHD hip extensions

8-10 Powell raises /side

8-10 Cuban press w/light plates or DB’s

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