WARM UP – MOBILITY

Dynamic joint warm-up and full body stretch (hips, squat, thoracic, overhead)

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

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)

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

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