WARM UP – MOBILITY
3-4 min Aerobic warm-up
Big dynamic joint warm-up / stretch
Green band: anterior hip, low lunge, front rack & overhead stretches
—
Warm-up/Tech: Power clean, front squat, squat clean & split jerk
WOD A
POWER CLEAN, FRONT SQUAT, PAUSE JERK, CLEAN & JERK
Hold the split jerk receiving position for 3s before recovery on the first rep.
You may drop and re-set after the pause jerk before the full clean and jerk.
Every 2:30 x 6 sets: power clean, front squat, pause jerk, clean, jerk
Start at ~60% and build to 75-80% as technique allows.
Do not “max out” or go to where reps / technique gets sloppy.
WOD B
PUSH PRESS X 5
Every 3 min x 5 sets:
5 push press (start at a moderate/smooth weight and build)
– rest 10-15s –
5 hang clean high pulls (similar weight as WOD A)
– rest 10-15s –
5 tall box jumps (high but safe height, not a max)
– rest remainder of the 3 mins
WOD C
3 rounds:
6-8/side x Half kneeling Arnold press (DB)
8-10/side x Bench supported bent over rows (KB)
10-12 Ab-wheel roll-outs or Strict TTB
– rest ~90s after each round
