WARM UP – MOBILITY
Big dynamic stretch
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BB warmup for WOD A
WOD A
2 HANG POWER CLEANS + 2 PUSH JERKS
3 HANG CLEANS + 3 SPLIT JERKS
E90SECS x 15 sets (22.5 mins)
Sets 1-4: 3 Hang muscle cleans + 3 push press
Set 5: rest
Sets 6-9: 2 Hang power cleans + 2 push jerks
Sets 10&11: rest
Sets 12-15: 1 Hang clean + 1 split jerk
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– Start light on the hang muscle cleans, treat these as a technique primer
– Gradually build over the course of the workout – you don’t have to build every set however
– By the last couple of sets you should be establishing a heavy or max hang clean + split jerk
WOD B
FRONT SQUAT
FRONT SQUAT X 6
Alt. E90SECS x 4 sets of each (12 mins)
1) 6 Front squats @ 65-75% of 1RM
2) 12/10/8/8 DB bench press – building
ACCESSORY
3-4 sets:
As an UB KB complex:
100′ front rack carry
200′ Farmers carry
30 Banded face-pulls
– rest 90 secs –
