WARM UP – MOBILITY

4 sets:

30 secs light ball slams

– 15 secs rest –

30 secs row, ski or bike

– 15 secs rest –

BB mobility – front rack, RDL’s etc.

C&J warmup

WOD A

5 POWER CLEANS + 5 PUSH JERKS

-Reps must be T&G

E2MOM x 5 sets:

5 Power cleans + 5 push jerks

-Complete all 5 T&G cleans, then complete the 5 jerks

-60-70% of 1RM

WOD B

PAUSE FRONT SQUAT X 3

3 sec pause in the bottom of every rep

E2MOM x 7 sets:

3 Pause front squats

-Start @ approx. 60% and build to a heavy triple

WOD C

4 tri-sets:

6-8 KB Z press

12-15 DB Lateral raises

12-15 Plate front raises

-Rest 90 secs-

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