WARM UP – MOBILITY
Big dynamic warmup
—
BB C&J warmup for WOD A
WOD A
SEGMENTED CLEAN DL + CLEAN PULL + CLEAN + JERK
– Segmented DL: 2 sec pause just off floor, knees, high hang
20 mins to build to a heavy set in the complex
WOD B
GOOD MORNING X 6
Alt. E90SECS x 4 sets of each:
1) 8-8-6-6 Good mornings
2) 8-8-6-6 DB split press
WOD C
4 Super sets:
10 Double DB upright rows w/ secs negative
15-20 Supinated banded low rows
– rest 90 secs –
