WARM UP – MOBILITY
Agility ladder + dynamic
BB warmup
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7-8 mins to warmup to a good WOD A starting weight
WOD A
2 HIGH HANG CLEANS + 2 JERKS
Complete both High Hang Cleans (pockets) before completing both Jerks
E2.5MOM x 7 sets:
2 High hang cleans + 2 jerks
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-Start @ approx. 65% and build to 80-85%, your final set should be heavy heavy but not an absolute max.
WOD B
50′ UNBROKEN SLED PUSH
50′ UNBROKEN SLED DRAG
15-20 mins to establish a max UB 50′ sled push or drag.
Sled must not stop moving for it to count
WOD C
3 tri-sets:
6-8 Double KB push press + 100′ OH carry
8-10 Incline DB rows @ 30X1 tempo
12-15 Banded 90/90 posterior flies
-rest 2 mins-
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-Elevate bench on 12″ box + rubber mat for rows
