WARM UP – MOBILITY
5 mins dynamic/plyo
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BB C&J warmup
*Start WOD A clock by 15 mins into classWOD A
CLEAN & JERK X 2
POWER CLEAN & JERK X 2
15 mins to build to a heavy double clean & jerk for the day – any styleWOD B
CINNA-BUNS
For time (20 min cap)
10-8-6-4-2 Deadlifts 315/205lb
20-16-12-8-4 KB goblet lunges 24/16kg
30-24-18-12-6 Push-ups
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-Women’s Rx on push-ups: same rep scheme as lunges
-Deadlift weight: approx. 70% of 1RM – adjust as neededACCESSORY
3 sets, easy pace:
12-15 GHD reverse hypers
10-12 Front delt raises
10-12 Ring rows
