WARM UP – MOBILITY
Dynamic joint warm-up and full body stretch (hip, hamstring, squat, front rack, and overhead)
BB Power c&j warmup (pausing in clean landing and jerk landing)
WOD A
POWER CLEAN & JERK X 3
E2MOM x 7 sets:
3 Power clean & jerks
- Build as needed but as always- technique over weight!
WOD B
CLEAN PULL X 3
Alt E90SECS x 4 sets of each (12 mins)
1) 3 Clean pulls
2) 6-8 DB or KB Z press
- Heavy as possible on clean pulls (100%+ of 1RM c&j)
- Heavy on Z press also, build as needed
ACCESSORY
3 Sets:
8-12 GH raises (or 15-20 banded hamstring curls)
8-12 powell raises /side
