WARM UP – MOBILITY
1) 5 Sets:
45 secs easy / 15 secs hard on any machine
–
Dynamic hamstrings & hips
Wrist & front rack openers
–
BB hang PC & PJ warmup
WOD A
3 HANG POWER CLEANS + 3 PUSH JERKS
E2MOM x 7 sets (14 mins)
3 Hang power cleans + 3 push jerks
—
– Build as needed across the 7 sets
WOD B
SHOULDER PRESS X 8
E3MOM x 4 Super sets (12 mins)
8-10 BB Shoulder press
8-10 Incline DB or KB rows
8-10 Lateral raises
—
– Share equipment / row stations where possible
– Weights should be a smooth medium-heavy weight, not rep maxes for each exercise
ACCESSORY
3 Super sets:
12-15 Seated banded low rows
12-15 Rear delt flies
– rest 90 secs –
