WARM UP – MOBILITY
Dynamic running / jumping / joint warm-up
Banded upright rows / pull aparts / presses / lat push downs
Banded front rack / overhead stretches
Barbell tech / warm-up drills: Power Clean / Push jerk / Split jerk
WOD A
15 mins to build quickly to a heavy double (1.1.) power clean & jerk (push jerk or split jerk)
– You may drop and re-set between lifts resting 5-7s max.
– between sets you may warm-up / practice some beat swings / toes to bar progressions so you are ready for
POWER CLEAN & JERK X 2
WOD B
DECONSTRUCTED
Complete 3 rounds to total reps: (17 min EMOM)
60s AMRAP Power Clean (135/95)
60s AMRAP Toes-to-bar
– 60s Rest –
60s AMRAP Shoulder to overhead (135/95)
60s AMRAP Burpees over the bar
– 60s Rest –
—
Scale the BB weight to ~55%-60% of your WOD A weight.
You should be able to complete 6-8 reps unbroken for each movement
ACCESSORY
3 rounds: rest as needed
6-8 x “ATYT” w/ light plates
8-12 Ab-wheel rollouts
15-20/side KB/DB oblique side bends
