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-
