WARM UP – MOBILITY
5-7 mins dynamic
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C&J warmup w/BB
WOD A
POWER CLEAN & PUSH JERK X 3
10 mins to build to build to a heavy-ish power clean & jerk triple, can be T&G but doesn’t have to be
WOD B
EL PATRÓN
5 rounds: 3 min AMRAP, 1 min rest between rounds
3 C&J’s 135/95lb
6 Hand release push-ups
9 Pull-ups
—
-Pick up where you left off each round for one big total
-Scale pull-ups to 6 reps of jumping or ring rows as needed
ACCESSORY
1) 3 super sets 12-10-8:
SA seated DB shoulder press @ 31X1
SA seated lateral raise @ 31X1
SA seated upright rows @ 31X1
-Rest 2 mins-
2) Crossover plyo
