WARM UP – MOBILITY
Big dynamic stretch
–
C&J warmup
WOD A
2 CLEANS + 2 JERKS
20 mins to build to a heavy set of 2 cleans + 2 jerks, any style
WOD B
SHOULDER PRESS X 5
E3MOM x 4 super sets:
5 Shoulder press
10 Pendlay rows
—
-Build to a 5RM shoulder press for the day
WOD C
3 super sets:
10 BB good mornings
10 DB Bulgarian split squats /side
-rest 2-2.5 mins-
ACCESSORY
1) 3 sets:
As an UB complex: 50′ OH KB carry + 100′ front rack KB carry + 150′ KB farmers carry
20 V-ups or tuck-ups
-rest 90 secs-
2) Crossover iron scap
