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

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)

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

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