WARM UP – MOBILITY
Big dynamic joint warmup
Red band shoulder warmups
BB C&J warmup
WOD A
CLEAN & JERK
E90SECS x 14 sets ( 21 mins)
Sets 1-4: 3 Muscle cleans + 3 strict press
Set 5: rest
Sets 6-9: 2 Power cleans + 2 push jerks
Set 10: rest
Sets 11-14: 1 Squat clean & split jerk
- Start light on muscle cleans and slowly build each set to a heavy clean and jerk single
WOD B
3 Super sets:
8-10 Half kneeling Arnold press /side
12-15 Lateral raises
8-10 SA DB upright rows /side
- Rest 1:30-2 mins –
