WARM UP – MOBILITY
Big dynamic stretch
—
C&J warmup w/BB
WOD A
CLEAN & JERK X 2
A1) 20 mins to establish a 2RM C&J
-rest 3-5 mins-
A2) E2.5MOM x 3 sets:
2 C&J’s @ 85-90% A1
WOD B
PAUSE HANG CL PULL + PAUSE CL PULL + CL PULL
Pause at knees for 3 secs
E2.5MOM x 5 sets: 1 set of the complex
-Start a bit lighter than what you worked up to in WOD A and build as needed, going heavy while maintaining technique
WOD C
SNATCH BALANCE X 3
Over 5-7 sets, build to a heavy set of 3 snatch balance, approx. 80-90%+ of 1RM snatch
ACCESSORY
3-4 super sets:
6 sotts press
8 pronated/wide elbow ring rows
100′ double kb upside down 90/90 carry
-rest 2 mins-
