WARM UP – MOBILITY
Dynamic joint warm-up and full body stretch (hips, squat, thoracic, overhead)
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Empty barbell warm-up/tech: Front squat, Power clean, Squat clean, and Split Jerk
WOD A
POWER CLEAN, FRONT SQUAT, PAUSE JERK, CLEAN & JERK
Hold the split jerk receiving position for 3s before recovery on the first rep.
You may drop and re-set after the pause jerk before the full clean and jerk.
Every 2:30 x 6 sets:
Power Clean, Front Squat, Pause Jerk (3s hold), Squat clean & Jerk
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Sets 1-2: 65% of 1RM C&J
Sets 3-4: 70%
Sets 5-6: 75%
WOD B
FRONT SQUAT X 5
Every 3 min x 5 sets:
Set 1: 5 @ 60% of 1RM Front squat
Set 2: 5 @ 65%
Set 3: 5 @ 70%
Set 4: 5 @ 75%
Set 5: 5 @ 75%
Optional Conditioning
Complete at a steady pace, ideally unbroken sets:
20, 16, 12, 8 reps of:
Echo Bike Cals
Double KB front rack step back lunges
KB renegade Rows (plank on KB’s, alternate rows)
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Use the same KB weights for the lunges and rows
ACCESSORY
3 rounds: rest as needed
6-8/side Single leg RDL @3,1,X,1 (hold DB in opposite hand to working leg)
8-10 Dumbbell Bench press @3,1,X,1
10-12 Ab-wheel rollouts
