WARM UP – MOBILITY

4-5 min aerobic / joint warm-up

Banded P-chain, front rack, and overhead stretches

Empty barbell tech/warm-ups & review WOD A & B movements

WOD A

POWER CLEAN

Every 2 min x 10 sets:

Sets 1-3: 3 reps @ 60-70% (Touch and go)

Sets 4-6: 2 reps @75-85% (1.1. Drop between reps)

Sets 7-10: 1 rep (85%+ build to a heavy but quality single)

WOD B

3 PUSH PRESS, 2 PUSH JERK, 1 SPLIT JERK

Every 2:30 x 5 sets:

3 push press + 2 push jerk + 1 split jerk

Start at a moderate weight and build to a heavy set

WOD C

HALTING CLEAN DEADLIFT + 2 CLEAN PULLS

Pause for 3s right at the knee cap and the HCD.

Every 2 min x 5 sets:

1 halting clean deadlift + 2 clean pulls @85-90% of 1RM clean

ACCESSORY

1) 3 x 6-8/leg Single leg Romanian deadlift (hold KB/DB in opposite hand)

2) 3 x 15-20 Banded hip thrust

3) 3 x 8-10 Strict toes to bar / strict hanging leg raises

3 sets of each movement, before moving on to the next.

Rest 60-90s between sets as needed

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