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