WARM UP – MOBILITY
Big dynamic joint warm-up and stretch
Review: Hang clean and Jerk technique w/ dowel or empty bar
WOD A
(HIGH HANG CLEAN + HANG CLEAN + JERK) X 2
– High Hang Clean from pockets
– Hang Clean from knees
– Jerk any style
– Perform the 3 reps back to back, then you may drop and reset before repeating
Every 3 min x 5 sets: High hang clean + Hang clean + Jerk x 2
Start nice and light and build slowly to a moderately heavy set
Both cleans should be a squat clean ideallyWOD B
Every 90s x 8 (4 sets each alternating)
1) 6-8 Push press + Max effort overhead hold (don’t go right to failure)
2) 3 Clean lift-offs + 3 Clean deadlifts + 3 Hang clean pulls
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Clean lift off is just from the floor to knee cap, pause, then return to floor in control.
