WARM UP – MOBILITY
Big dynamic stretch

Hang PC & PJ drills

WOD A
3 HANG POWER CLEANS + 3 PUSH JERKS
E2MOM x 8 sets:
3 HPC + 3 PJ @ 60-70%

-Keep a relatively similar weight across all sets, focus on fast, crisp reps at a heavy-ish weight, don’t try and build to a max in the complex

WOD B
PUSH PRESS X 4
E2.5MOM x 5 super sets:
4 Push press @ 60-70%
8 Double DB upright rows

WOD C
In the remaining time in class:
2-3 Warmup sets, then 3 sets of 4 back squats @ 50-60%

-Keep these light as we’re testing our 1RM tomorrow, just treat this as a chance to get under the barbell ahead of time

ACCESSORY
3 sets:
2 UB Turkish Get-ups /side
10 DB shoulder external rotations lying on your side /side
20 Crossover face-pulls