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

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