WARM UP – MOBILITY
Iron crosses, scorpions, hamstring openers etc.
—
barbell warmup:
Hip thrusts, good mornings, deadlifts
*Alternate with core warmup exercises
WOD A
DEADLIFT X 10
E3MOM x 3 super sets:
10 deadlifts @ 55-65%
15-20 90/90 banded posterior flies
15-20 banded face-pulls
WOD B
BIG DAWG COMPLEX
E2.5MOM x 5 sets
6 Hang power cleans
4 Front squats
2 Shoulder to overhead
—
-Start at 50-60% of your max c&J and build as needed to establish a max in the complex
ACCESSORY
3 sets, easy pace:
5-10 Hip extension + GH raises
10-15 Swiss ball hamstring curls
20-25 Banded good mornings
