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

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