WARM UP – MOBILITY
7-8 mins Agility ladder + dynamic
Big BB C&J warmup
WOD A
(1 CLEAN PULL + 1 HANG PC + 1 PC + 1 JERK) X 2
Complete the 1+1+1+1 as an UB complex, drop and rest approx. 10-15 secs, then complete again
E2.5MOM x 5 sets (12.5 mins)
1 Set of the complex
– Each set should be pretty heavy and challenging but there should be no missed reps. Start around 65-70% of max clean & jerk and build as needed without hitting failure
– Partner up where possible — lift with someone and cheer each other on!
WOD B
SEGMENTED CLEAN DEADLIFT X 3
2 sec pause in all 3 positions:
1″ from floor, below knees, above knees
Alt. E90SECS x 5 sets of each (15 mins)
1) 3 Segmented clean deadlifts
2) 5 Double DB split press
—
– Heavy as possible on both movements
– Partner up and start on alternate movements where possible
ACCESSORY
3 Sets, easy pace:
8-12 GH raises
12-15 Side delt raises
12-15 Upright rows
