WARM UP – MOBILITY

Big dynamic stretch

BB C&J warmup

WOD A

CLEAN PULL + HANG C&J + C&J

Drop & reset after hang c&j

– 20 mins to build to a heavy set in the complex or to work on technique

– Ideally reps are squat clean / split jerk but power variations are also ok

WOD B

DEADLIFT

SUMO DEADLIFT

SUMO DEADLIFT X 4

E2.5MOM x 5 sets:

50 Double unders

6-6-4-4-4 Sumo deadlifts

– DU’s should take less than 60 secs

– SDL: start at 60-65% of 1RM and build to a heavy but not max set of 4

ACCESSORY

3-4 Sets, easy pace

20-30 Banded hamstring curls

15-20 KB or DB shrugs + 200′ farmers carry

5×5 Crossover plyo reverse flies

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