WARM UP – MOBILITY
1) 5-7 mins jogging on the spot + dynamic warmup
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2) Big barbell warmup for WOD A
WOD A
2 POWER CLEANS + 2 FRONT SQUATS + 2 STO
– You may drop after first power clean but the rest is UB
(23 mins)
1) E2MOM x 5 sets:
3 Hang power cleans
1 Push press
1 Push jerk
1 Split jerk
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– Treat these first 5 sets as warmup / technique primer; build as needed but don’t go too heavy— rest 3 mins —2) E2MOM x 5 sets:
2 Power Cleans
2 Front squats
2 Shoulder to overhead (any style)
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– You can build as needed today – the goal being to work on some medium-heavy barbell cycling. We aren’t trying to go super heavy or to max-out. Build as heavy as 75-80%.
WOD B
3-4 Sets, easy pace:
6-8 BB good mornings
6-8 45 degree Cuban press
12-15 45 degree Y-raises
