WARM UP / MOBILITY
2 rounds (alternate w/ parter if needed):
– 1 min Row (moderate w/u pace)
Partner alternates w/:
Rd 1: Banded shoulder warm-up (Dislocates / Pull-aparts / Presses)
Rd 2: Dynamic hip / Squat warm-up (Leg swings / Lunge hip opener / Post squat hold)
—
Empty bar: Front squat / Clean / Jerk warm-up (5 min max)
Review: A1: Complex and A2: Back off set formats
– 1 min Row (moderate w/u pace)
Partner alternates w/:
Rd 1: Banded shoulder warm-up (Dislocates / Pull-aparts / Presses)
Rd 2: Dynamic hip / Squat warm-up (Leg swings / Lunge hip opener / Post squat hold)
—
Empty bar: Front squat / Clean / Jerk warm-up (5 min max)
Review: A1: Complex and A2: Back off set formats
WOD A
POWER CLEAN + CLEAN + JERK
You may perform as a complex or drop the bar after the power clean, but you must perform the full clean right away (5s max).
A1: In 15 min build to a heavy set of the complex:
– Rest 2 min –
Then:
A2: Every 2 min x 4 sets:
Sets 1&2: @80% of A1: Double up on the reps (2 Power cleans + 2 Cleans + 2 Jerks)
Sets 3%4: @70% of A1: Triple up on the reps (3+3+3)
—
These back off sets should all be done all as a complex, dropping the bar is not allowed.
(Coaches – A1 + A2 = 25 min)
– Rest 2 min –
Then:
A2: Every 2 min x 4 sets:
Sets 1&2: @80% of A1: Double up on the reps (2 Power cleans + 2 Cleans + 2 Jerks)
Sets 3%4: @70% of A1: Triple up on the reps (3+3+3)
—
These back off sets should all be done all as a complex, dropping the bar is not allowed.
(Coaches – A1 + A2 = 25 min)
WOD B
10-1 JERKS & PUSH-UPS
Complete for time:
10, 9, 8,…3, 2, 1 – Reps of:
Push Jerks (135/95lb)
Hand Release Push-ups
—
Scale weight so that ideally all sets are doable unbroken.
Scale push-ups to regular, raised or banded as needed to keep moving.
10, 9, 8,…3, 2, 1 – Reps of:
Push Jerks (135/95lb)
Hand Release Push-ups
—
Scale weight so that ideally all sets are doable unbroken.
Scale push-ups to regular, raised or banded as needed to keep moving.
WOD C (Optional Accessory)
Crossover Symmetry “Recovery”
