WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)
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Clean + Jerk warm-up / primer drills (coaches choice)
WOD A
Every 2:30 x 6 sets:
2 Power cleans, 1 hang squat clean, 1 Jerk
Set 1-2: 55-60%
Sets 3-4: 60-65%
Sets 5-6: 65-70%
—
% based off max power clean
You may drop and re-set between the power cleans
2 POWER CLEAN, 1 HANG CLEAN, 1 JERK
WOD B
Every 3 min x 4 sets: Clean pull complex
75-85% of 1RM Clean for all working sets
2 HALTING CLEAN DL, 2 PULLS, 3 PULLS FROM POWER
Complete as an unbroken complex:
2 halting clean deadlifts (pause at the knee for 2-3s)
2 clean pulls
3 clean pulls from the power or high hang position
WOD C
4-5 working sets, rest as needed between sets:
3 Behind the neck push press + 2 push press (from the front rack)
Target: 60-65% of max push press for 3 sets
3 BTN PUSH PRESS + 2 PUSH PRESS
ACCESSORY
3 rounds: rest as needed
20-30s Side plank hold (weighted hip if possible)
20-30 Anti-rotation Russian twist (move only the plate or med ball)
15-20 Banded face pulls
