WARM UP – MOBILITY
4-5 min aerobic / joint warm-up
Pre-squat hip openers, banded front rack and overhead stretch
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Tech/Warm-up: Front squat, 3 position clean, and split jerk
WOD A
3 POSITION CLEAN
Every 2:30 x 6 sets: 3 position clean (Floor, knees, mid-thigh – unbroken complex)
Sets 1-2: 65%
Sets 3-4: 70%
Sets 5-6: 75%
WOD B
JERK X 3
Every 2 min x 5 sets: 3 split jerks
Sets 1-2: 70%
Sets 3-5: 75%
WOD C
CLEAN DEADLIFT X 5
Every 2:30 x 5 sets: Clean Deadlifts
Sets 1-2: 7 @ 100% of 1RM Clean
Sets 3-5: 5 @ 100%
ACCESSORY
3 rounds: rest as needed
15-20 Banded hip thrusts (upper back on a bench, heavy bands around low J-cups, fast and unbroken)
6-8/side Single arm ring rows @3,0,X,1
15-20 Banded face pulls
