Sunday, 27 August, 2017
WARM UP – MOBILITY
Dynamic joint warm-up and stretch
—
Front squat / clean / jerk warm-up drills and technique work
WOD A
POWER CLEAN, HANG CLEAN
Every 2 minutes x 7 sets: Power Clean + Hang Clean
Sets 1-3: 2 reps @ 65-75% (of 1-RM Power Clean)
Sets 4-5: 1 rep @ 80-85%
Sets 6-7: 1 rep @ 85-90%
(Perform a power clean then lower the bar to just above the knee & perform a hang squat clean)
WOD B
BEHIND THE NECK JERK
15 mins to build to a heavy single split jerk from behind the neck.
WOD C
CLEAN PULL X 3
Every 4 min x 4 sets:
3 Clean Pulls @ (80-90% of 1RM clean)
– Rest 15-20s
5 seated tall box jumps (tall but safe height)
– Rest 15-20s
10 Jumping Squats (15-20% of max back squat)
– Rest remainder of 3 mins
ACCESSORY
3 rounds: rest as needed
12-15 x Weighted hip extensions
15-20 x Anchored plate sit-ups
8-10 x Seated Arnold presses
