WARM UP – MOBILITY
Big dynamic stretch
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Hang PC & PJ drills
WOD A
3 HANG POWER CLEANS + 3 PUSH JERKS
E2MOM x 8 sets:
3 HPC + 3 PJ @ 60-70%
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-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%
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-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
