WARM UP/MOBILITY
6-8 mins dynamic stretches
2 rounds with partner
30 secs barbell front rack stretch
30 secs hanging overhead stretch
WOD A
Clean & Jerk
20 mins to build to a max – power or squat
WOD B
Clean-pull
Push Press x 5
Alt. e90secs x 5 sets each
3 clean-pulls @ 90-110% of A
5 push press – heavy as possible
OPTIONAL
3 Rounds
8-10 GH raises
30 secs heavy weighted plank
—–
Crossover Iron Scap
8-10 GH raises
30 secs heavy weighted plank
—–
Crossover Iron Scap
