WARM UP – MOBILITY
Big dynamic stretch
—
C&J warmup w/BB
WOD A
CLEAN & JERK
2 T&G POWER CLEANS + 1 HANG CLEAN + 2 JERKS
6-7 mins to warmup, then one set of the complex E3MOM x 5 sets @ 70-80%+ of 1RM C&J
You may build as needed
WOD B
BACK SQUAT
1 1/4 BACK SQUAT X 3
In the remaining time in class, complete 6 working sets of 1 1/4 back squats w/3 secs negative
Sets 1-3: 5 reps @ 60-70%
Sets 4-6: 3 reps @ 70-80%
*Rest 2-3 mins between sets
ACCESSORY
3 sets, rest as needed:
12-15 belt squats
20-30 secs weighted GHD paddle
8-12 ab-wheel roll-outs
Optional Conditioning
Alt. EMOM x 5 set of each:
1) 30-50 double unders
2) 12-15 ball slams
3) 6-8 burpee box jumps
*35-40 secs per movement max.
