WARM UP / MOBILITY
Quick dynamic joint warm-up; then with a light to moderate KB:
15 Russian Kettlebell swings
15 Hollow rocks + 10 Supermans
15 Kettlebell Swings (full)
10-15 Beat swings
5-8/arm x KB Clean + Push press
15 V-ups (or Tuck-ups)
—
Green band shoulder stretch: Double overhead / lats, Pecs, & front rack stretch (tuck elbow in band from high position)
TECH
Review the Power Clean + Push jerk and cover barbell cycling techniques.
Review toes to bar and modifications
Spend 6-8 min warming up for WOD A – work on sets of 3 “touch and go” reps, build 15-20% heavier than you intend to do WOD A at.
– Advanced athletes practice driving out of the power clean catch position straight in to the push jerk.
WOD A
OPEN WOD 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean and jerk (135/95lb) (Masters 55+ 115/65)
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Rest 7 min before starting WOD B
WOD B
10 MIN AMRAP: SWING PUSH JUMP
Complete AMRAP in 10 min:
21 Kettlebell swings (24/16kg)
15 Hand Release push-ups
9 Box jumps (30/24″)
WOD C (Optional Accessory)
3 rounds:
60s Sorensen hold on GHD (if 60s is easy try adding a light load – Hips off the pad)
15-20 x Ring Knee tucks (feet in low rings, from hollow plank position, tuck knees in to chest, then extend back to hollow plank)
10 x “ATYT” with light CS bands or plates
– Rest as needed
