WARM UP – MOBILITY
** Grab a light KB **
Dynamic joint warm-up and full body stretch
KB shoulder warmup (halos, windmills, split press, swings)
—
BB Clean & jerk warmup
WOD A
1 CLEAN + 2 JERKS
Perform 1 Clean, followed by 2 Jerks
E2MOM x 7 sets:
Sets 1-3: 1 Clean + 3 jerks
Sets 4-7: 1 Clean + 2 jerks
—
– Start fairly light (50-60%) and build as technique allows.
– Pause in jerk landing position for 2-3 secs each rep- make that the focus of your lifting today.
WOD B
Z PRESS X 6
Barbell press from a seated “L” position
WEIGHTED PULL-UP X 4
Alt. E90SECS x 8 sets (4 sets each)
1) 8/8/6/6 BB Z press
2) 6/6/4/4 Strict/weighted pull-ups @ 30X1 tempo
ACCESSORY
2-3 Sets:
8-10 Cuban press w/ light plates
Max bent over reverse flies w/ same plates
