WARM UP – MOBILITY
Agility ladder + dynamic stretch
C&J warmup
WOD A
POWER CLEAN & PUSH JERK X 2
Every 2:30 x 5 sets:
Power clean & push jerk x 2
-Rest 5-7s between lifts
-Build to a moderately heavy (but not max) double, approx. 80-85% (both reps should look the same!)
WOD B
SICKO MODE
10 min AMRAP:
5 C&J’s 155/105lb
10 burpees over bar
30 double unders
Optional Conditioning
Echo bike x 8 rounds:
20 secs easy / 10 secs sprint
ACCESSORY
1) 3 drop sets:
10-10-10 seated DB shoulder press
-rest 60 secs-
10-10-10 double KB bent over rows
-rest 2 mins-
2) Crossover Iron Scap
