WARM UP – MOBILITY
Full body dynamic stretch
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Power C&J warmup
WOD A
POWER CLEAN & PUSH JERK X 2
E2MOM x 7 sets:
2 power clean & push jerks
-Keep these at a medium weight, approx. 65-75%
-Focus on speed and perfect mechanics, avoid the temptation to go too heavy, we are maxing out next week!
WOD B
HANG SNATCH PULL X 5
E2.5MOM x 5 sets:
5 hang snatch high-pulls from below knees
-Pause below knees for 1 sec each rep so that you’re pulling from a dead stop
-70-80% of snatch 1RM. Again, avoid going too heavy
WOD C
Alt. E90SECS x 5 sets of each:
1) 5 push press
2) 5 Pendlay rows
-Medium-heavy weight on both movements, keep reps looking smooth, no maxing-out
ACCESSORY
3 sets, rest 20-30 secs between movements:
20-30 secs weighted GHD paddle
10-15 v-ups
10 single arm bent over rows /side
10 Crossover 90/90’s
