WARM UP – MOBILITY

Agility ladder + dynamic

BB warmup

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

-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-

-Elevate bench on 12″ box + rubber mat for rows