Sunday, August 1, 2021

WARM UP – MOBILITY

Dynamic warm-up and full body stretch (hip/hamstring, front rack/overhead)

Review primer, them;
3 sets: Empty barbell – light plates
3 Slow clean pulls
3 Tall cleans (1 power, 1 deep power, 1 squat)
3 Pause front squats (2-3s hold in the bottom)
3 Tall jerks (2-3s hold in receiving)

  • Rest 60s between sets

WOD A
Every 2 min x 9 sets: (18 mins)
Sets 1-2: 3 Cleans 1.1.1 (65-75%)
Sets 3-4: 2 Cleans 1.1. (75-85%)

Sets 5-9: 1 Clean (85+ build to a heavy single)

Drop and re-set between each set of 3/2 today, take 5-7s between lifts.
A squat clean is preferred, but if you choose to power clean then record it as such.
CLEAN
POWER CLEAN

WOD B
15 mins to establish a heavy single or 1RM jerk, bars taken from the rack.
SPLIT JERK
PUSH JERK