WARM UP – MOBILITY

3-4 min aerobic warm-up

Dynamic joint warm-up + Stretch

Review/Tech: Power clean & Push press / jerk / split jerk

WOD A

POWER CLEAN

Every 2 min x 9 sets:

Power clean: 3,3,3,2,2,2,1,1,1

Start light-moderate load and build each set to a heavy/quality single (but not absolute max)

You max drop and re-set on the 3’s and 2’s, or go touch and go.

WOD B

1 PUSH PRESS + 2 PUSH JERKS + 3 SPLIT JERKS

Every 2 min x 5:

1 push press, 2 push jerks, 3 split jerks

Build as technique allows to a heavy but ideally no failed sets.

WOD C

3 supersets:

10-15 Barbell bicep curls

15-20 Barbell skull crushers / tricep extensions

15-20 Bent over reverse flies/rear delt flies (light plates or DB’s)

– rest 90s between rounds

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