WARM UP – MOBILITY

Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, front rack etc.)

Barbell clean warm-up and review WOD A primer

WOD A

Clean Primer:

Every 2:30 min x 3 sets: empty barbell – light weights focusing on positioning and technique

3 Halting clean pulls (pause at the knee for 2-3s)

3 Hang muscle clean

3 Pause front squats (hold 2-3s at the bottom)

3 Tall cleans (or high hang cleans as needed)

Stretch anything feeling tight between sets

WOD B

20 min to build to a heavy single or 1RM squat clean

CLEAN

WOD B

Every 90s x 10 sets: (5 sets each alternating)

1) 8,8,6,6,6 Push press (build each set as needed)

2) 5 Hang clean pulls (Start 80-90% of WOD A and build as needed – load to the kneecap or just below on each rep)

Partner up and share 2 barbells (push press from the rack)

PUSH PRESS X 6

HANG CLEAN PULL X 5

Deadlift the bar up to start, and complete 5 unbroken clean pulls from just above the knee.

ACCESSORY

3 sets: steady pace, rest as needed

5 x 5 “plyo” reverse flys / Rows / Push downs (CS bands)

8-10/side Staggered stance Double DB Romanian deadlifts

20-30s/side Copenhagen plank hold

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