WARM UP – MOBILITY

Big dynamic warm-up and hip and shoulder rotations

Green band: anterior & posterior hip openers + front rack stretch

With an empty barbell:

6-8 each: Front squat, Push press, Thruster

– rest –

4-5 each: Clean pull, High hang clean, Hang clean, Full Clean

WOD A

CLEAN

Every 90s x 10 sets: (15 mins)

Sets 1-3: 3 Position Clean (High hang, Hang, Floor) as a complex, no dropping (50-60%)

Sets 4-6: 1 Clean Pull + 1 Hang Clean (65-75%)

Sets 7-10: 1 Clean (80-90%)

WOD B

Every 90s x 12 (4 sets of each alternating – 18 min)

C1) 8-10 Thrusters (keep these light, fast and smooth)

C2) 6-10 Chest to bar pull-ups (or Jumping C2B)

C3) 5-7 D-Ball Cleans (heavy but smooth weight)

ACCESSORY

3 sets:

10-12 Goblet cossack squats (5-6/side)

12-15 GHD Sit-ups (Adv athletes use a light med ball, scale to weighted ab-mat sit-ups)

90s Echo Bike @80-85% effort (steady push but not a sprint)

– rest 2 min between sets –