WARM UP – MOBILITY
Dynamic/explosive warmup w/ball slams & jumps
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Tech muscle clean & split press
WOD A
10 mins to build over 4 sets as a technique primer:
5-5-3-3 muscle cleans + split press (you may use a bit of a drive as the weight gets heavier)
5-5-3-3 tall-ish box jumps
-Go straight from last split press into box jumps, then rest 60-90 secs
WOD B
CLEAN PULL + HANG C&J + C&J
Drop & reset after hang c&j
E3MOM x 5 sets:
-1 set of the complex @ 70-80% of 1RM C&J
-Warmup to approx. 70% and then start first working set, adding only if technique allows, don’t go to failure
WOD C
PUSH PRESS
Push press E2MOM x 7 sets:
5-5-3-3-1-1-1
-Build to a heavy or 1RM single for the day
ACCESSORY
4-5 sets:
8-10 Pendlay rows
2 Crossover iron scap exercises each round until complete
-rest 90 secs-
