WARM UP – MOBILITY
Agility ladder + dynamic stretch
C&J warmup w/barbell
WOD A
POWER CLEAN + HANG SQUAT CLEAN + JERK
Every 2.5 min x 8 sets:
Sets 1-3: 2 power cleans + 2 hang (squat) cleans + 2 jerks (done as a complex) (building 55-70% of 1RM c&j)
Sets 4-8: 1 power clean + 1 hang clean + 1 jerk (build to a heavy set of the complex)
WOD B
CLEAN PULL X 5
Alt. E90SECS x 4 sets of each:
1) 5 clean pulls (85-90%+ of 1RM c&j)
2) 5 split press
WOD C
PAUSE FRONT SQUAT X 3
3 sec pause in the bottom of every rep
15 mins to build to a heavy set of 3 pause front squats
ACCESSORY
3-4 sets:
4-5 weighted pull-ups
8-10 Pendlay rows
10-12 Crossover snow angels
*rest 20-30 secs between movments
