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 –