WARM UP / MOBILITY
3-4 min Aerobic warm-up
Dynamic hip / hamstring / shoulder prep
Banded shoulder stretch (overhead / front rack)
Dynamic hip / hamstring / shoulder prep
Banded shoulder stretch (overhead / front rack)
WOD A
POWER CLEAN
Every 2 min x 9 sets:
Sets 1-3: 3 Power Cleans (1.1.1)
Sets 4-6: 2 Power Cleans (1.1)
Sets 7-9: 1 Power Clean
—
Start at a moderate weight (65-70% of 1RM) Goal is to add weight each set building to a heavy 3, 2, and 1. (Rest 5-7s between reps on 3’s and 2’s)
(Record heavy single only)
Sets 1-3: 3 Power Cleans (1.1.1)
Sets 4-6: 2 Power Cleans (1.1)
Sets 7-9: 1 Power Clean
—
Start at a moderate weight (65-70% of 1RM) Goal is to add weight each set building to a heavy 3, 2, and 1. (Rest 5-7s between reps on 3’s and 2’s)
(Record heavy single only)
WOD B
JERK X 2
In 13 min build to a heavy double.
Hold the receiving position for a full 3s before recovery on both reps
Hold the receiving position for a full 3s before recovery on both reps
WOD C
HALTING CLEAN DEADLIFT + 2 CLEAN PULLS
Pause for 3s right at the knee cap and the HCD.
Every 2 min x 4 sets
90-105% of 1RM Clean
90-105% of 1RM Clean
WOD D
Every 90s x 8 sets (4 each – alternating)
8-10 x Barbell good mornings (@3,1,1,1)
4-6 x Behind the neck split press (@3,1,1,2)
8-10 x Barbell good mornings (@3,1,1,1)
4-6 x Behind the neck split press (@3,1,1,2)
