WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)
—
Clean + Jerk warm-up / primer drills (coaches choice)
WOD A
2 POWER CLEAN, 1 HANG CLEAN, 1 JERK
Every 2:30 x 6 sets:
2 Power cleans, 1 hang squat clean (knee), 1 Jerk
Set 1: 65%
Set 2: 70%
Sets 3-4: 75%
Sets 5-6: 80%
—
% based off max power clean
You may drop and re-set between the power cleans
WOD B
Every 3 min x 4 sets: Clean pull complex
90-95% of 1RM Clean for all working sets (or 5-10% heavier than 2 weeks ago)
(if first time aim for ~85% of 1RM)
2 HALTING CLEAN DL, 2 PULLS, 3 PULLS FROM POWER
Complete as an unbroken complex:
2 halting clean deadlifts (pause mid thigh for 2-3s)
2 clean pulls
3 clean pulls from the power or high hang position
WOD C
4-5 working sets, rest as needed between sets:
3 Behind the neck push press + 2 push press (from the front rack)
Target: 75% of max push press for 3 working sets (or 5-10% more than 2 weeks ago)
3 BTN PUSH PRESS + 2 PUSH PRESS
ACCESSORY
3 rounds: rest as needed
8-12 Side plank hip lifts + 15-20s side plank hold / side
12-15 Barbell bicep curls (2-3s negatives)
15-20 Lu raises (light plates or dumbbells)
