WARM UP – MOBILITY
Dynamic hip and shoulder circles
Hip + Overhead openers
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Warm-up / Technique work with an empty barbell:
Front squats + Strict presses
Power Cleans + Push presses
Hang squat cleans + Split jerks
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Review WOD A Complex and warm-up to starting weight
WOD A
1 POWER CLEAN + 1 HANG CLEAN + 2 JERKS
Every 2 min x 7 sets:
Start at a light-moderate weight (~55-60% of 1RM) and build slowly to a heavy but consistent set.
WOD B
1 PAUSE FRONT SQUAT + 2 FRONT SQUATS
1 Pause Front Squats w/3 secs pause
2 Front Squats @ regular pace
HANG CLEAN PULL X 5
Deadlift the bar up to start, and complete 5 unbroken clean pulls from just above the knee.Every 90s x 10 sets: (5 sets of each alternating)
B1: 1 pause front squat + 2 front squats
– Start at ~65% of 1RM and build as needed, maintain good posture throughout each rep.
– Aim to finish slightly heavier than the 2+2 last week.
B2: 5 Hang clean pulls
– heavy but smooth, ~75-85% of 1RM CleanACCESSORY
3 supersets:
Bulgarian split squats: 4-5 weighted @3,1,X,1 (2 x DB’s held in farmers carry) + 6-8 Bodyweight “Plyo” reps
8-10 Ab-wheel rollouts
15-20/side KB side bends
– rest 2 min between rounds
