WARM UP – MOBILITY
7 mins Agility ladder + dynamic
–
Banded shoulder, core & glute warmups
–
BB tech WOD A complex
WOD A
THIQUE COMPLEX
As an UB complex – no dropping the bar:
Halting clean-pull (3 secs below knees)
Hang power clean (below knees)
Pause front squat (3 secs)
Push jerk
Hang squat clean (below knees)
Push jerk
T&G Power clean
Push jerk
—
– 20 mins to work the complex & build to something heavy for the day
– Newer lifters can work sets of 3-5 hang c&j’s or c&j’s if you are struggling to follow all the techniques
WOD B
4 sets:
100′ Double DB OH carry
20 Alt. KB gorilla rows
– rest 1:30-2 mins –
ACCESSORY
3-4 Sets, rest as needed:
8-12 GH raises
15-20 Band pull aparts
