WARM UP – MOBILITY
Big dynamic warm-up and joint rotations/activations
Green band: hip (anterior & posterior), & front rack stretches
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Review/Warm-up with empty barbell: front squat, clean, split jerk
WOD A
CLEAN & JERK
20 min to establish a heavy single or new 1RM Clean and Jerk
– Ideally a squat clean and split jerk, but a power clean and jerk is acceptable if your mobility and/or technique does not allow a full clean.
WOD B
BEARS ON PARADE
Complete as many Bear Complexes as possible in 6 mins:
Rx: 60% of WOD A (Max clean and jerk)
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1 Bear Complex =
Power clean
Front squat
Shoulder to overhead
Back Squat
Back rack to overhead
(all movements must be separated, ie: no squat clean thruster)
ACCESSORY
1) 3 rounds:
8-10 Seated double dumbbell wide elbow shoulder press
10-12/side Bench supported bent over rows (heavy DB or KB)
– rest 2 mins –
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2) Then, 2 rounds:
10/side Trap 3 raise @3030 (light plates or DB’s)
15/side Thera-band external + internal rotations (attach band to rig at elbow height)
– rest 2 min –
