WARM UP – MOBILITY

2-3 min Aerobic warm-up

Dynamic joint warm-up / mobility

Empty barbell technique work: Clean pull, Power & Squat clean, and Split jerk

WOD A

CLEAN PULL, POWER CLEAN, CLEAN

Re-set between each lift (not touch and go)

Every 2 min x 8 sets:

1 clean pull, 1 power clean, 1 squat clean

Drop and/or re-set between each lift

Start light – moderate and build to a heavy set.

WOD B

PAUSE JERK X 3

3 secs pause in dip position, drive from dead stop, no extra bounce

3 secs pause in landing position also

12 min to complete 4-5 working / technique sets of the pause jerk 3’s.

Build as needed but maintain ideal technique on all reps before adding weight.

Bars taken from the floor.

WOD C

3 sets of:

10 Hanging med ball knee raises

20 Banded good mornings

30s/each Side plank (weigh w/ med ball on hip)

– Rest 60-90s between rounds

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