WARM UP – MOBILITY
3 min easy: Row / Bike / Ski
5 min Dynamic stretch (hips / hamstrings / overhead etc.)
Tech/warm-up w/ empty barbell: Power clean, push press, push jerk, split jerk
Review WOD A complex
POWER CLEAN & OVERHEAD COMPLEX
Complete as an unbroken complex:
Power clean, Push press, Power clean, Push jerk, Power clean, Split jerk
20 min to slowly build and establish your best set of the unbroken complex.
Rest 2-3 min as needed between heavy efforts.
Newer athletes keep it light-moderate and practice technique with a few more working sets instead of going heavy
Every 90s x 8 (4 sets each – 12 min)
1) 3 Halting clean deadlift + 3 Hang clean pulls + 3 Clean pulls (~80-85% of a heavy clean)
2) 6-8/side Half kneeling single arm dumbbell Arnold press (Single heavy DB, build as needed)
For the halting clean deadlift, set up like a clean, perform the first pull to the knees and hold for 2-3s, then continue to stand to full extension.
Hang clean pulls from the low hang or knee cap (use straps if you have them)
Press from same side of knee that is down