WARM UP – MOBILITY
Big dynamic joint warm-up and stretch
Clean and Jerk warm-up / technique w/ empty barbell
Warm-up for WOD A
WOD A
CLEAN AND JERK LADDER
Complete the 30 reps for time: Clean and Jerk (any style)
10 @ 165/105
8 @ 185/120
6 @ 205/135
4 @ 225/150
2 @ 245/165
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Adjust weights accordingly (roughly 70, 75, 80, 85, 90% of 1RM, or less)
You must change your own plates and use proper bar loading if you are going to drop.
12 min time CAP
WOD B
DEADLIFT X 8
Every 3 min x 5 sets:
8 Deadlifts @ 55-65% of 1RM (heavy but smooth unbroken sets)
12 Kettlebell swings (heavy but unbroken)
16 Box jump over (24/20)
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Partner up with someone using a similar weight and stagger by 90s
Working sets should be ~90s, adjust box jump reps as needed.
ACCESSORY
Core work:
3 sets of:
20 Plank KB drags throughs
20 Planks KB touch
20 Leg lifts over KB
60s V-sit Overhead KB hold
– rest 15-20s between movements and 2-3 min between rounds as needed
