WARM UP – MOBILITY
Dynamic joint warm-up, stretch, and hip & shoulder activations
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Clean + Jerk warm-up drills and technique work
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Primer: 3 sets of:
3 position clean (hips, above the knee, below the knee) + 3 Paused jerks (pause for 2s in the dip and the catch)
– rest 60-90s between sets
– build as needed but no heavier that 55-60% of 1RM.
WOD A
CLEAN & JERK
Every 90s x 11 sets:
Clean + Jerk:
Set 1, 2, 3: 70, 75, 80%
Set 4: rest
Set 5, 6, 7: 75, 80, 85%
Set 8 rest
Set 9, 10, 11: 80, 85, 90%
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Ideally a full clean and split jerk, but if your legs are too sore from Saturday then sub to a power clean
WOD B
DEADLIFT X 2
Every 4 min x 5 supersets of:
10 – 8 – 6 – 4 – 2 deadlifts (start at ~60-65% and build each set to a heavy but smooth double)
8-10 Seated dumbbell shoulder press (wide elbow)
12-15 Banded ab-mat sit-ups (anchor feet)
ACCESSORY
Complete 100 banded good mornings + 100 band pull aparts in as few sets as possible
