WARM UP – MOBILITY

Big dynamic warm-up and joint rotations/activations

Green band: hip (anterior & posterior), & front rack stretches

Review/Warm-up with empty barbell: front squat, clean, split jerk

WOD A

CLEAN & JERK

20 min to establish a heavy single or new 1RM Clean and Jerk

– Ideally a squat clean and split jerk, but a power clean and jerk is acceptable if your mobility and/or technique does not allow a full clean.

WOD B

BEARS ON PARADE

Complete as many Bear Complexes as possible in 6 mins:

Rx: 60% of WOD A (Max clean and jerk)

1 Bear Complex =

Power clean

Front squat

Shoulder to overhead

Back Squat

Back rack to overhead

(all movements must be separated, ie: no squat clean thruster)

ACCESSORY

1) 3 rounds:

8-10 Seated double dumbbell wide elbow shoulder press

10-12/side Bench supported bent over rows (heavy DB or KB)

– rest 2 mins –

2) Then, 2 rounds:

10/side Trap 3 raise @3030 (light plates or DB’s)

15/side Thera-band external + internal rotations (attach band to rig at elbow height)

– rest 2 min –

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