WARM UP – MOBILITY
Dynamic warm-up, hip and shoulder circles etc.
Green band anterior hip opener + front rack stretch
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Front squat / Clean / Jerk technique and warm-up drills
Review WOD A complex
WOD A
CLEAN AND JERK COMPLEX
Complete as an unbroken set:
Power clean, push jerk, hang squat clean, split jerk
Every 90s x 10 sets: 1 x Clean and Jerk Complex
Start at a light-moderate weight (~55-60% of 1RM) and build as needed to a heavy set.
WOD B
10 FRONT RACK LUNGES + 5 FRONT SQUATS
Step forward or back for lunges
BENT OVER ROW X 8
Every 2 min x 6 sets (3 sets of each alternating)
B1) 10 front rack lunges + 5 front squats (All 15 reps unbroken)
(start ~55-60% of 1RM front squat and build as needed)
B2) 8-10 Barbell bent over rows + 8-12 Push-ups @3,0,X,1 (short rest between rows and push-ups)
(rows: pronated grip, heavy but smooth, raise hands/add weight on back as needed)
Optional Conditioning
Complete at a steady pace for quality:
25-20-15-10-5 reps of:
Echo Bike Cals
GHD Hip Extensions
Seconds holding a hanging L-sit or knee tuck (accumulate 25s, 20s etc.)
