WARM UP – MOBILITY
Big dynamic joint warm-up and stretch out
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Overhead squat warm-up: (empty barbell, narrow grip if possible)
5 reps: 3s down, fast up
5 reps: 3s down, 3s hold, fast up
5 reps of 1+1/4
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Clean and Jerk technique drills:
Set 1: empty bar
5 Slow clean pulls
5 High hang power cleans
5 press from split receiving position
5 tall jerks
Set 2: 3 reps of each with light plates (or empty bar again for newer lifters)
WOD A
CLEAN & JERK
Every 2 min x 9 sets:
Sets 1-3: 3 power cleans + 3 jerks (65-70%)
Sets 4-6: 2 power cleans + 2 jerks (75-80%)
Sets 7-9: 1 power clean + jerk (85-95%)
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Aim for “touch and go” on all power cleans, but if you have to drop that’s ok.
Base % off power clean or jerk (whichever is lower)
WOD B
3 BTN SNATCH GRIP PUSH PRESS + 3 OVERHEAD SQUATS
Every 2 min x 5 sets
Build as needed
WOD C
3 rounds of:
6-8/leg x Single leg RDL’s (load KB or DB in opposite hand)
15-20 Banded glute bridges
– Rest ~90s between rounds
Then 3 rounds of:
8-10/side Staggered stance DB or KB row (support elbow on thigh)
30-45s banded plank from top of a push-up position
rest ~90s between rounds
