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

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

– Start light and build slowly as needed but don’t go too heavy, technique is the priority.

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 –

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