WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)
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Clean + Jerk warm-ups & review of WOD A & B
WOD A
Every 2:30 x 4 sets: 5 muscle cleans + 5 Push press
– start light and build as needed to a moderate set, keep the bar moving fast and smooth
5 MUSCLE CLEANS + 5 PUSH PRESS
WOD B
Every 2:30 x 6 sets: 3 High hang cleans + 3 Pause jerks
60-70% of Clean & Jerk
3 HIGH HANG CLEANS + 3 PAUSE JERKS
Pause for 2-3s in the receiving position on each jerk before recovery.
WOD C
Every 2 min x 8 (4 sets each alternating):
1) 3 hang clean pulls + 3 clean deadlifts
2) 8-10 Double dumbbell upright rows + 8-10 Double dumbbell Arnold press
3 HANG CLEAN PULLS + 3 CLEAN DEADLIFTS
ACCESSORY
75-100 Band pull aparts
75-100 Hollow rocks
75-100 Banded good mornings
– complete each in as few sets as possible with good form
