WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)
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Barbell warm-up drills and WOD A&B review.
WOD A
A1: Every 2 mins x 3 sets:
3 slow cleans pulls + 3 Hang muscle cleans + Pause front squats + 3 Tall cleans
A2: Every 90s x 4 sets:
Sets 1-2: 3 split press + 3 Tall jerks
Sets 3-4: 3 Pause split jerks (3s hold in the bottom of the dip, and in the catch/receiving position )
WOD B
Every 2 minutes x 8 sets: Squat Clean
Set 1= 2 reps @ 75%
Set 2= 1 rep @ 80%
Set 3 = 1 rep @ 85%
Set 4 = 1 rep @ 90%
Set 5 = 1 rep at 95%
Set 6 = 1 rep @ 98%+
Sets 7-8 = 1 rep @ 101%+
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– The goal of today is to find a 1 rep max squat clean
CLEAN
WOD C
Every 2 minutes x 8 sets: Split Jerk
Set 1= 2 reps @ 75%
Set 2= 1 rep @ 80%
Set 3 = 1 rep @ 85%
Set 4 = 1 rep @ 90%
Set 5 = 1 rep at 95%
Set 6 = 1 rep @ 98%+
Sets 7-8 = 1 rep @ 101%+
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The goal today is to find a 1 rep max split jerk.
SPLIT JERK
ACCESSORY
2-3 rounds: rest as needed
8-10 each: Front delt raise + lateral delt raise + Rear delt fly
15-20 Banded hip thrusts
30/side Side planks hold (weighted hip if possible)
