Thursday, September 2, 2021
WARM UP – MOBILITY
2-3 mins running on the spot, high knees, speed skaters etc.

General full body dynamic warmup

2 Sets:
10 Russian box step-ups per side / 10 BJO’s

10 Deadlifts + 10 Shoulder press / 10 muscle cleans + 10 PP

Tech power clean & push jerk

WOD A
BOX JUMP N CHILL
E90SECS x 8 sets:
6 Box jump overs 24/20″

3 Power clean & push jerks

  • Build as needed across the workout to a heavy set of 3 c&j’s
  • Try to perform lateral box jump overs if possible, even if it means scaling the height. You’ll still get an Rx for lower height jumps!

WOD B
SUMO DEADLIFT X 6
4 Sets:
6-8 Sumo deadlifts
15-20 Banded hip thrusts
10-12 SA bench/box supported KB rows /side @ 20X1 tempo

  • rest approx. 90 secs –

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