a) WARM UP:
- 10 dowel pull thrus
- 10 overhead squats
- over head carry single arm w/ heavy kb/db – 2 lengths of gym per arm
- 10 leg swings – front/back & side to side
- row – 5 hard pulls, 5 slow pulls, continue… until 500m
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| b) STRENGTH:
Clean & Jerk complex:
E2.5MOM for 15 mins
- 1 full clean + 1 power clean + 2 split jerks (@50%, 60%, 70%, 70%, 80%, 80% of your clean and jerk)
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| c) WOD:
3 Rounds for time:
- 30 Burpees
- 30 Thrusters (75/55)
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d) ACCESSORY WORK:
- 5 min EMOM Pull ups. Choose a number that you can do unbroken in 30 sec or less.
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e) RECOMMENDED MOBILITY:
- banded front rack distraction on rig
- delts/shoulders – smash with lax ball
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