WARM UP – MOBILITY
3-4 min aerobic joint warm-up
Dynamic hip / thoracic / shoulder stretch out
—
review / warm-up 3 position clean + split jerks
WOD A
3 POSITION CLEAN + 1 JERK
1 Clean from the high hang, 1 from the hang, 1 from the floor, then one Split Jerk.
Every 2 mins x 7 sets: 3 position clean + 1 Split jerk
Start light (55-60%) and build as needed to a heavy set.
WOD B
2 HALTING CLEAN DEADLIFT + 2 CLEAN PULLS
Clean pull to mid thigh and hold for 2-3s + 2 clean high pulls
Every 2:30s x 5 sets: 80-90% of max clean
WOD C
PUSH PRESS X 5
Every 3 mins x 4 super sets:
5 push press ( build to a heavy 5)
8-10 bent over barbell row (pronated grip)
12-15 Slider knee tucks
ACCESSORY
Crossover symmetry “Iron Scap” or “Plyo”
