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 + 1 JERK
Every 2 min x 4 sets:
Clean pull + 3 Position Clean (high hang, low hang, floor + 1 pause jerk (hold the receiving position for 3s before recovery)
Start light and build to ~65%
Keep these sets relatively light, working on speed, mechanics, and positioning. This is a primer/warm-up for WOD B.
WOD B
CLEAN & JERK
Every 2 min x 9 sets: 1 x Clean & Jerk
Sets 1,2,3: 70, 75, 80%
Sets 4,5,6: 75, 80, 85%
Sets 7,8,9: 80, 85, 90%
WOD C
CLEAN DEADLIFT X 5
TALL BOX JUMP X 3
Every 2:30 x 5 supersets:
5 x Clean Deadlifts @ 100-105% of 1RM Clean
3 x Tall box jumps (1.1.1.)
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No touch and go on the Clean deadlifts, re-set each rep.
Experienced athletes may also add a small deficit if mobility/mechanics allow.
ACCESSORY
3 supersets:
6-8 Seated wide elbow dumbbell shoulder press (heavy)
8-10 each: Front / Side / Rear delt raises (light plates or DB’s)
45-60s weighted plank hold
– Rest 2 min between rounds
