WARM UP – MOBILITY
Hip opener sequence from all fours: 5 x lateral knee raises, hip circles each way, lateral straight leg raises, bird dogs (complete all on one side then switch)
Windshield wipers
Hip opener lunge
Banded dislocates & shoulder warmups
–
3 Sets at fast pace, 8-10 reps each
Plate GTO
Jumping lunges
V-ups
–
Big BB warmup for WOD A
WOD A
CLEAN HIGH-PULL + HIGH HANG CLEAN & JERK + C&J
20 mins to work technique / build to a heavy set in the complex
WOD B
3-4 Sets:
100′ Double KB OH carry
8-10 Pendlay rows
– rest 1:30-2 mins –
ACCESSORY
3 Sets:
8-10 Cuban press
15-20 Band pull-aparts
– rest 60-90 secs –
