WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)
—
Clean + Jerk warm-up / primer drills (coaches choice)
WOD A
Every 2:30 x 6 sets:
1 Power clean & jerk + 1 Squat clean & jerk
Set 1: 65%
Set 2: 70%
Set 3: 75%
Set 4-6: 80-85%
POWER CLEAN & JERK + CLEAN & JERK
WOD B
Every 2 min x 5 sets: 5 push press
Build to a heavy/max effort set
PUSH PRESS X 5
WOD C
Every 2:30 x 5 sets:
Set 1: 65%
Set 2: 70%
Set 3-5: 75-80% of 1RM Front squat
1 PAUSE FRONT SQUAT + 2 FRONT SQUATS
1 Pause Front Squats w/3 secs pause
2 Front Squats @ regular pace
ACCESSORY
2-3 rounds:
1) 20-30s Weighted plank hold + 20-30 Ant-rotations Russian twist
– rest 60-90s
2) 8-10 Cuban rotations + 15-20 Banded face pulls
– rest 60-90
