WARM UP – MOBILITY

(Grab a red band & KB)

1) Quick leg swings / shoulder circles etc.

2) 2 sets:

20 butt kicks

20 high knees

10 Broad jumps

10-15 Bent over rows (red band)

10-15 Shoulder press (red band)

10-15 Lat pull-downs (red band)

10-15 KB swings

WOD A

WEIGHTED PULL-UP X 5

CLEAN & JERK X 5

Alt. every 1:15 x 5 sets of each (12.5 mins)

1) 5 Supinated strict / weighted pull-ups

2) 5 Power clean & jerks

– Pull-ups should be UB, sub to jumping negatives or banded

– C&J’s can be UB or as singles

604 At Home:

– Sub pull-ups for table pull-ups – higher reps if needed

– Perform C&J’s with whatever weights you have – higher reps if needed

WOD B

BACK SQUAT X 10

Alt. EMOM x 5 sets of each (15 mins)

1) 10 Back Squats

2) 10 Incline DB/KB rows

3) rest

– Start at light-medium weights and build as needed

604 At Home:

Perform regular bent over rows if you don’t have a bench

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