WARM UP – MOBILITY
Big dynamic joint warm-up + stretch
Squat / Overhead / Front rack mobility
—
Clean + Jerk tech and warm-up drills
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 min x 6 sets:
3 position clean + Split jerk
Build from ~65-85% of 1RM C&J or by feel to a heavy set
WOD B
HALTING CLEAN DEADLIFT (THIGH) + 2 CLEAN PULLS
Perform 1 halting clean deadlift with a 2-3s pause at mid shin, knees, then stop in the power position at mid thigh. Return to the floor and complete 2 x Clean pulls
PUSH PRESS X 3
Every 90s x 8 sets (4 sets each alternating)
B1) 1 halting clean deadlift + 2 clean pulls (80-90% of 1RM Clean)
B2) 3 Push press (build to a heavy set or 3RM)
WOD C
Complete 3 rounds:
10-12 Dumbbell bench press
6-8 Single leg Romanian deadlift (with a barbell)
8-10 Strict toes to bar
– rest ~45-60s between movements
