WARM UP – MOBILITY
Dynamic Hips & Shoulders
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FS warmup
C&J warmup
WOD A
Clean & Jerk
A1) 20 mins to build to a heavy Clean & Jerk single
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A2) E2MOM x 6 sets:
1&2: 1 rep @ 90% of A1
3&4: 2 + 2 @ 80% of A1 (both cleans before jerks)
5&6: 3 + 3 @ 70% of A1 (all 3 cleans before jerks)
WOD B
3-4 sets:
8 Pendlay Rows @ 31X1 tempo
100′ Single Arm OH KB carry (100′ UB per arm before changing)
*Rest as needed between exerises
WOD C
3-4 sets:
8-12 BB Good Mornings
15-20 Banded Glute Bridges
