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

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