WARM UP – MOBILITY
1) 3 sets per arm as an UB KB/DB complex (10-12 mins to complete)
1 Turkish get-up
3 Windmills
3 Sotts press (squat only as low as possible)
1 Turkish get-down
– Work slow and steady through each position
– Keep weights light, building as needed though
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2) BB C&J warmup
WOD A
3 CLEAN-PULLS + 3 HPC + 3 FS + 3 PP/PJ
E2.5MOM x 6 sets:
3 Clean deadlifts
3 Hang power cleans
3 Front squats
3 Push press or push jerks
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– Start light and build slowly as needed but don’t go too heavy, technique is the priority.
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604 at home: Could be performed with 2 DB’s or KB’s, or complete all on one side then the other with a single object. Bring the reps up a bit if you only have light weights, resting longer if needed.
WOD B
3-4 Super sets:
6 Bulgarian split squats /side (barbell front rack)
12 Alt. jumping lunges
– rest 60-90 secs –
