WARM UP – MOBILITY

** Grab a barbell & a 10-15lb plate **

5 mins general dynamic warmup

2 Sets:
10 Plate GTO + 10 sec hold overhead
10 Alt. v-ups + 10 sec hollow hold

10 Lateral jumps over plate + 10 secs parallel squat hold

BB C&J warmup

WOD A
POWER CLEAN & JERK X 3
Every 1:15 x 8 sets (10 mins)
3 T&G power clean & jerks

  • Start at a light to moderate weight and build as needed, focus on smooth barbell cycling

WOD B
FRIENDS 4 EVA
20 min Partner AMRAP:
40 Plate ground to overhead 55/35lb (OH plate hold)
40 Toes to bar (hollow hold)

40 Lateral plate jump overs (parallel squat hold)

  • Split reps evenly
  • Partner 2 MUST be performing hold for reps to accumulate
  • 1 Plate jump over = jump on top of an over plate laterally

ACCESSORY
3 Sets, easy pace:
10-15 /side Split stance banded trunk rotations
10-15 /side SA bent over rows

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