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

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