WARM UP – MOBILITY
3-4 min Aerobic warm-up
Big dynamic joint warm-up up and stretch out
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Warm-up/Tech: front squat, hang clean, press, jerk with empty barbell
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Hang clean + jerk primer: 3 rounds, from empty barbell – light weighs
3 hang clean pulls
3 hang power cleans
3 pause front squat (hold bottom / receiving position for 2-3s)
3 tall cleans
3 pause split jerks (hold the dip and receiving position for 2-3s)
WOD A
1 CLEAN PULL + 1 HANG CLEAN + 1 CLEAN + 1 JERK
Every 2 min x 8 sets:
Clean pull, hang clean, clean, jerk
– start at ~60% and build to a heavy but smooth set
– you may drop and re-set after the hang clean
WOD B
FRONT SQUAT X 5
Every 3 min x 5 sets:
5 front squats @ 70-80%
– you may build slightly, but make them all good working sets instead of going for a 5RM.
WOD C
Complete 3-4 supersets:
8-10 Double KB Russian swings
8-10 Double KB thrusters (or DB’s as needed)
100ft sled push walk (heavy but unbroken)
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– groups of 3-4, stagger so that you can move directly from the thrusters to the sled push without waiting.
– rest ~2-3 min between rounds
