WARM UP / MOBILITY
3-4 min Aerobic warm-up
Dynamic hip + shoulder warm-up
—
Clean and Jerk warm-up w/ empty barbell
Dynamic hip + shoulder warm-up
—
Clean and Jerk warm-up w/ empty barbell
WOD A
3 POSITION CLEAN + 1 JERK
5 min to warm-up, then:
Every 2 min x 8 sets: Build to a heavy set for today.
3 Position clean: Floor, Knees, High hang
(Beg Athletes may reverse the order or just complete 3 hang cleans as needed)
Every 2 min x 8 sets: Build to a heavy set for today.
3 Position clean: Floor, Knees, High hang
(Beg Athletes may reverse the order or just complete 3 hang cleans as needed)
WOD B
ROMANIAN DEADLIFT X 10
Complete 4 working sets of 10 unbroken Romanian Deadlifts
Rest ~2 min between sets.
Rest ~2 min between sets.
WOD C
PUSH PRESS X 3
BENT OVER ROW X 8
EMOM x 10 min (5 sets of each alternating)
B1) Push press x 3
B2) Bent over row x 8
– Start at a moderate working weight and build to a heavy set of each movement
– Hold a static position on the rows, go heavy but no “kipping” the bar up.
B1) Push press x 3
B2) Bent over row x 8
– Start at a moderate working weight and build to a heavy set of each movement
– Hold a static position on the rows, go heavy but no “kipping” the bar up.
Optional / Accessory
2-3 rounds NFT: Rest as needed
20 x Dumbbell bicep curls
15 x Dumbbell (or plate) revers flys
100 ft Double Kettlebell overhead carry/walk
20 x Dumbbell bicep curls
15 x Dumbbell (or plate) revers flys
100 ft Double Kettlebell overhead carry/walk
