WARM UP – MOBILITY
Dynamic joint warm-up, stretch, and hip & shoulder activations
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Clean + Jerk warm-up drills and technique work
WOD A
CLEAN X 2
Every 2 min x 8 sets: Clean x 2 (you may drop and reset between lifts)
Start at ~60-65% of your 1RM and build slowly to a heavy but consistent double.
WOD B
3 PUSH PRESS, 2 PUSH JERK, 1 SPLIT JERK
Every 2:30 min x 5 sets:
3 push press + 2 push jerks + 1 split jerk
Start at a light-moderate weight and build as needed to a heavy set.
WOD C
BACK SQUAT X 4
Every 3 min x 5 sets:
Tempo Back Squat (@5,0,X,1) x 4 reps
Set 1 = @ 65%
Set 2 = @ 70%
Sets 3-5 = @ 75%
ACCESSORY
1) 3 supersets:
8-10 Incline dumbbell bench press (3,0,X,1)
6-8 Strict supinated pull-up or ring rows (3,0,X,1)
– rest 90-120s –
2) 3 supersets:
12-15 Dumbbell tricep rollbacks
8-10 Barbell Bicep curls
– rest 90-120s –
3) Crossover Symmetry “Plyo” or “Iron Scap”
