WARM UP – MOBILITY
Big dynamic joint warm-up and stretch out
—
Review/Tech: Power clean, push jerk, split jerk
WOD A
POWER CLEAN & PUSH JERK
Every 2 min x 6 sets:
Power clean with a 2s pause in catch position + Power Jerk with a 2s pause in catch position
Sets 1-3 = 2 reps @ 75%
Sets 4-6 = 1 rep @ 85%
WOD B
SPLIT JERK
Every 90s x 7 sets:
Split Jerk
Sets 1-3 = 2 reps @ 75-80%
Sets 4-7 = 1 rep @ 85-90%
WOD C
DEADLIFT X 3
SINGLE ARM DUMBBELL COMPLEX
3 push press + 3 push jerks + 3 split jerks
—
Complete with the same weight on both arms.
Every 2 min x 8 sets: (4 sets each alternating)
C1) Deadlift x 3 reps @ 70-75%
C2) Single arm dumbbell complex (build to a heavy but smooth set on both sides)
3 push press + 3 push jerks + 3 split jerks / side
ACCESSORY
1) 3 sets of:
6-8/side Single leg RDL (or a staggered stance single leg deadlift) (use 2 x DB’s or KB)
8-10/each Front, Side, and Rear Delt raise (use light plates or DB’s)
– rest 60s –
Then;
2) 3 sets of:
8-10 Ab-wheel rollouts
25-30 Banded good mornings
– rest 60s –
