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

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