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
