WARM UP – MOBILITY
Dynamic lower body
PVC thoracic/shoulder openers
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Tech WOD A
WOD A
1 POWER CLEAN + 1 HANG CLEAN + 2 JERKS
A1) 18 mins to build to a max in the complex
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A2) E2.5MOM x 3 sets:
1 set of the complex @ 85-90% of A1
WOD B
Alt. E2MOM x 3 sets of each:
1) 5 Pause clean pulls
2) 5 Pause push press
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-Clean: pause at knees for 2 secs each rep
-PP: pause in dip position for 2 secs each rep – try to drive from dead stop, don’t do an extra dip after pause
WOD C
3 super sets:
12/10/8 DB Z press
12/10/8 BB Bent over rows
8-12 Banded front raises (step on band and raise overhead w/straight arms, control descent)
-rest 2 mins-
ACCESSORY
1) 3 sets:
15-20 reverse hypers
40-60 secs banded or weighted plank
2) Crossover Iron Scap
