WARM UP – MOBILITY
Dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)
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Review c&j techniques for WOD A
WOD A
1 HALT CLEAN PULL + 1 HALT C&J + 1 HALT HANG C&J
E2.5MOM x 6 sets:
1 Halting clean pull + 1 halting c&J + 1 halting hang c&j
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– Pause at knees for 3 secs each rep
– You can drop after first c&j
– Start at approx. 60% and build no heavier than 80%. Focus on perfecting the drill, not how much weight you lift!
WOD B
CLEAN DEADLIFT X 3
4 Super sets:
5-5-3-3 Clean deadlifts
1 lap of rig SA OH KB carry /side
– rest 60 secs –
ACCESSORY
2-3 Sets, easy pace
10-12 Powell raises /side
12-15 GHD hip extensions (weighted PVC or BB back rack)
