WARM UP – MOBILITY
Dynamic joint warm-up and full body stretch (hips, squat, thoracic, overhead)
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Empty barbell warm-up/tech: Front squat, Power clean, Squat clean, and Split Jerk
WOD A
POWER CLEAN & JERK + CLEAN & JERK
Every 2 min x 6 sets:
Power Clean & Jerk + Squat Clean & Jerk
(you may drop and re-set/rest 5-7s between lifts)
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Sets 1-2: 75% of 1RM C&J
Sets 3-4: 80%
Sets 5-6: 85%
WOD B
FRONT SQUAT X 3
Every 3 min x 5 sets: (15 mins)
Set 1: 5 @ 70%
Set 2: 4 @ 75%
Set 3: 3 @ 80%
Set 4: 3 @ 85%
Set 5: 3 @ 90%
Optional Conditioning
Row 500m x 3-5 sets @ 80-85% effort
Rest 2 min between sets, aim for a consistent time each set.
