WARM UP – MOBILITY
Big dynamic stretch
C&J warmup w/BB
WOD A
10 mins, 3-4 sets as a technique primer, keep weights light:
2 Segmented clean deadlifts (2 sec pause: 2″ from floor, knees, high hang)
2 Muscle cleans
2 Front squats
2 Push Press
2 Jerks
WOD B
PAUSE CLEAN & JERK X 2
Pause at knees for 3 secs each rep
B1) 15 mins to build to a heavy pause C&J double
—
B2) E2.5MOM x 5 sets:
2 Pause C&J’s @ 85-90% of B1
WOD C
PUSH PRESS X 5
E3MOM x 5 super sets:
5 Push press
8 Pendlay rows
ACCESSORY
3 sets:
8-10 Single arm DB press @ 41X1
8-10 Single arm DB ext. rotations off knee @3011
2-3 Crossover recovery exercises each set
