WARM UP – MOBILITY
4-5 min aerobic / joint warm-up
Banded front rack and overhead stretch
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Tech/Warm-up: Halting clean DL positions, 3 position power cleans
Push press, push jerk, split jerks
WOD A
HALTING CLEAN DL, HANG POWER CLEAN, POWER CLEAN
Pause for 2s @ mid shin (1-2″ from the floor), at the knees, mid thigh, then stand.
Then, return to the knee position and perform one Hang Power Clean,
Drop/Re-set and complete one power clean from the floor
Every 2 min x 8 sets:
1 halting clean deadlift + 1 hang power clean + 1 power clean
Start light (~55-60% and build to ~80-85% at the most)
WOD B
1 PUSH PRESS + 2 PUSH JERKS + 3 SPLIT JERKS
Every 2:30 x 5 sets:
1 push press + 2 push jerk + 3 split jerk
Start at a moderate weight and build to a heavy set
WOD C
3 rounds: rest as needed
8-10/side Staggered stance KB Romanian Deadlifts (2 x Heavy KB’s)
8-10 Strict toes to bar / straight leg raise
8-10 each: Front / Side / Rear delt raises (light plates or DB’s)
