WARM UP – MOBILITY
** Grab a barbell & red band **
1) Big dynamic warmup around the rig – focus on opening hips
2) Band shoulder warmups & stretches
3) BB C&J warmup for WOD A
WOD A
2 HANG POW CLEANS + 2 JERKS + 1 HANG CLEAN & JERK
Complex must be UB, no dropping
E2.5MOM x 7 Sets (17.5 mins)
2 Hang power cleans + 2 split jerks + 1 hang squat clean & split jerk
Keep the weights light-moderate today; focus on consistency in your mechanics and speed under the bar
WOD B
HALTING CLEAN PULL X 5
Pause at the knee cap for 2-3s on each rep
E3MOM x 4 sets:
5 Halting clean pulls
5-7 Double DB split press
Heavy as technique allows on both movements
You can use your regular lead jerk leg forward on split press, or you can alternate each set
ACCESSORY
3 Sets:
12-15 GHD hip extensions
10-12 SA DB or KB bent over rows /side
Weighted PVC pipe or light BB in back rack position for hip extensions
