WARM UP – MOBILITY
Big dynamic stretch
C&J warmup w/BB
WOD A
CLEAN & JERK
3 POSITION POWER CLEAN + 1 JERK
High hang, below knees, floor + 1 jerk, any style
-One set of the complex E2.5MOM x 5 sets
-Start at approx. 65% of max. C&J and build to a heavy set with good technique!
-You may drop the bar after 2nd clean
WOD B
DEADLIFT X 3
Alt. E90SECS x 5 sets of each:
1) Deadlift 9-7-5-3-3
Approx. percentages: 65% – 70% – 75% – 80% – 85%
2) 20-15-12-10-8 DB bench press
ACCESSORY
1) 3 super sets:
8-12 GH raises
10-15 swiss ball hamstring curls
-rest 2 mins-
—
2) 3 super sets:
12-15 banded pec flies – blue therabands or red bands tied to posts
12-15 double DB OH tricep extensions
-rest 2 mins-
—
3) crossover plyo
