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:
Power cleans, Hang squat clean (knee), Jerk
Set 1: 65%
Set 2: 75%
Sets 3-4: 80-85%
Sets 5-6: 85-90%
—
% based off max power clean
POWER CLEAN, HANG CLEAN, JERK
WOD B
Every 2:30 x 5 sets: 3 BTN Push press + 2 push press (build to a max set)
Target 80-85% of max push press, or slightly heavier than 2 weeks ago
3 BTN PUSH PRESS + 2 PUSH PRESS
WOD C
Every 3 min x 4 sets:
1 Parallel front squat (pause at parallel) 1 Segmented front squat (pause at parallel, then finish), 1 Front squat
70-80% of 1MR front squat for all working sets (or slightly heavier than the 4 rep FS complex June 18th, measure added for reference)
1 PAUSE FS, 1 SEGMENTED FS, 1 REGULAR FS
Pause at parallel then drive up w/ no bounce
Pause at parallel, complete to full depth, drive up
Regular front squat
2 PAUSE FRONT SQUATS + 2 FRONT SQUATS
2 Pause Front Squats w/2-3 secs pause at parallel
2 Front Squats @ regular pace
ACCESSORY
2-3 rounds: rest as needed
8-10/side Single arm parallette plank rows
8-10/side Seated single arm Filly press (one KB held in front rack, one DB Arnold press)
12-15 Ab-wheel roll outs
