WARM UP – MOBILITY
2-3 min Aerobic warm-up
Dynamic joint warm-up / mobility
Empty barbell technique work for Power / Squat clean and Split jerk
WOD A
POWER CLEAN & JERK + CLEAN & JERK
Every 2 min x 8 sets: 1 Power clean + Jerk, 1 Squat clean + Jerk
– start light and build slowly to a heavy set as technique allows.
WOD B
CLEAN PULL X 3
Every 3:30 min x 4 supersets:
3 Clean pulls (@90-100% of 1RM)
5 Tall box jumps 1.1.1.1.1 (high, but safe height)
6-8/side Half kneeing DB or KB Arnold press
