WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, front rack, overhead etc.)
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Barbell clean + jerk warm-up and review WOD A
WOD A
Clean + Jerk Primer:
Every 90s x 6 (3 sets each alternating: build from light – moderate weight)
1) 6-8 Strict press from split receiving position
2) 3 halting clean pulls (2s mid shin, knees, high hang) + 3 tall cleans
– one pull from each position on the way up (HH, Knee, mid shin)
– one clean for each catch position (power, deep power, full squat)
WOD B
20 mins to build to a heavy set of:
3 position clean (High hang, knees, floor) + 3 Split jerks
– rest as needed between sets
3 POSITION CLEAN + 3 JERKS
Perform 1 clean from the high hang, knees, then floor, then 3 jerks (any style)
You may drop and re-set before the full clean from the floor.
WOD C
Every 90s x 10 sets: (5 sets each alternating)
1) 5 Push press (build to a heavy 5 or 5RM)
2) 2 halting clean deadlift + 2 clean pulls (start at WOD B weight and build as needed)
PUSH PRESS X 5
2 HALTING CLEAN DEADLIFT + 2 CLEAN PULLS
Clean pull to mid thigh and hold for 2-3s + 2 clean high pulls
ACCESSORY
3 sets: steady pace, rest as needed
5 x 5 “plyo” reverse flys (or pull aparts) / Banded Rows / Lat Push downs (CS or thin bands)
8-10/side Staggered stance Double DB Romanian deadlifts
20-30s/side Copenhagen plank hold
