WARM UP – MOBILITY
Dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, front rack, overhead etc.)
Power clean / Front squat / Clean / Split Jerk technique & warm-ups drills
WOD A
POWER CLEAN, FRONT SQUAT, CLEAN
Every 2 min x 8 sets:
Power clean, front squat, squat clean
start light and build slowly as technique and positioning allows in each movement.
athletes newer to lifting, take both clean from the hang position
you may drop and re-set after the front squat
WOD B
Every 90s x 8 sets: (4 sets each alternating)
1) 1 halting clean deadlift + 2 clean pulls (85-90% of max clean)
2) 3 Pause split jerks (hold the landing position for 2-3s before recovery, build to a heavy set as technique allows)
HALTING CLEAN DEADLIFT (THIGH) + 2 CLEAN PULLS
Perform 1 halting clean deadlift with a 2-3s pause at mid shin, knees, then stop in the power position at mid thigh. Return to the floor and complete 2 x Clean pulls
SPLIT JERK X 3
ACCESSORY
2-3 rounds: rest as needed
6-8 Double dumbbell split press (use your jerk landing position)
12-15 GHD Hip extensions (hold plate to your chest to load if possible)
30-45s/side Side plank hold (weight hip with plate or med ball if possible)
