WARM UP – MOBILITY
Dynamic joint rotations and banded shoulder (press / pull) activations
Scap pull-ups + beat swings
Stretch: hips / ankle / squat / overhead
Tech / Warm-up w/ empty barbell: Deadlift / Front squat / S2OH + clean and jerk barbell complex
WOD A
Every 2:30 min x 6 sets:
Clean pull, hang clean, push jerk + Clean & Jerk
– build from moderate to heavy set with no ideally no missed reps
– second jerk may be push or split depending on your preference
– Drop or reset after the push jerk.
CLEAN PULL, HC & PJ, C&J
Clean pull, Hang clean & push jerk + Clean & Jerk
Drop & reset after push jerk
WOD B
PASS INTERFERENCE
Complete for time:
3 Rounds of:
15 Deadlifts (135/95lb)
15 Pull-ups
Directly Into…
3 Rounds of:
12 Front Squats (135/95lb)
12 Chest to Bar Pull-ups
Directly Into…
3 Rounds of:
9 Shoulder to Overhead (135/95lb)
9 Bar Muscle-ups
—
Time Cap: 18 Minutes
Add uncompleted reps as seconds to 18:00 for a score
Scale weights/reps as needed to maintain quality and intensity
Use 3 different progressing pull-up variations: eg: Ring row – jumping – banded (or) Jumping – chin over – C2B
ACCESSORY
2-3 rounds:
~3 min steady pace bike (flush / aerobic pace)
20-30s/side side plank hold (weighted hip if possible)
100ft/side Contralateral KB carry (one KB farmers, one KB overhead)
