WARM UP – MOBILITY
Big dynamic stretch
—
BB C&J warmup
WOD A
CLEAN & JERK
(HIGH HANG CLEAN + HANG CLEAN + JERK) X 2
– High Hang Clean from pockets
– Hang Clean from knees
– Jerk any style
– Perform the 3 reps back to back, then you may drop and reset before repeating
– 18 mins to work on technique and build to a heavy set in the complex
– Technique is the priority here! Take your time, build slowly, don’t worry how heavy you go
WOD B
CLEAN PULL X 5
PUSH PRESS X 5
Alt. E90SECS x 4 sets of each (12 mins)
1) 5 Clean pulls
2) 5 Push Press
—
– CP: continue building from WOD A weight to a heavy but smooth set of 5. Use lifting straps if you have them
– PP: go by feel, goal is heavy but smooth
ACCESSORY
3 sets, easy pace:
15 Powell raises /side
10 Cuban rotations
5×5 Crossover scaption plyo raises
