WARM UP – MOBILITY
Quick dynamic joint warm-up + stretch (hip / hamstring + shoulder openers)
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Empty barbell: Power Clean + Push Jerk review / technique drills
WOD A
POWER CLEAN & PUSH JERK
POWER CLEAN & PUSH JERK X 5
On a 20 min running clock:
14 min to build to a moderate – heavy Power Clean & Push Jerk
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Then, at the 16, 18, and 20 min marks complete:
5 x Power Clean + Push Jerk (must be an unbroken touch and go set)
Complete the 3 sets at ~60-65-70% of your heavy single.
WOD B
K.I.S.S.
Complete 5 rounds for time:
21 Wallballs (20/14 – 10ft)
15 Kettlebell swings (24/16kg)
9 Chest to bar pull-ups
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15 min time CAP (add uncompleted reps to 15:00)
Scale accordingly to keep moving at a decent pace.
Scale C2B’s to regular pull-ups or jumping C2B/Pull-up
ACCESSORY
3 rounds for quality: rest as needed
8-10 L-seated dumbbell Arnold press
8-10/side bench supported bent over rows @3,0,X,1
15-20/side Half kneeling banded oblique rotations (twist towards your forward knee)
