WARM UP – MOBILITY

4-5 min aerobic / joint warm-up

Banded front rack and overhead stretch

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)