WARM UP – MOBILITY
Agility ladder + dynamic
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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
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-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
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-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
