WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)
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Dowel dislocates, dowel front rack stretch
Barbell warm-up drills and WOD A&B review.
WOD A
A1: Every 90s x 4 sets:
3 cleans pulls + 3 Hang muscle cleans + 3 Tall cleans
then;
A2: Every 90s x 4
Sets 1-2: 5 Press from Split Jerk receiving position
Sets 3-6: 3-4 Pause split jerks (2s pause in dip, and 2s pause in landing)
WOD B
Every 2 minutes x 8 sets: Clean
Set 1 = 3 reps @ 65%
Set 2 = 2 reps @ 70%
Set 3 = 2 rep @ 75%
Set 4 = 1 rep @ 80%
Set 5 = 1 rep @ 85%
Set 6 = 1 rep @ 90%
Sets 7-8 = 1 rep @ 92-95%
(Heavy but don’t max out, aim to make every lift today!)
CLEAN
WOD C
Every 2 min x 10 sets: 5 sets each alternating
C1: 5, 5, 3, 3, 3 Clean pulls (80-90% of 1RM clean)
C2: 3 push press, 2 push jerks, 1 Split jerk
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Build in weight on each to a heavy but not absolute max of each.
Partner up and start on either movement
CLEAN PULL X 3
3 PUSH PRESS, 2 PUSH JERK, 1 SPLIT JERK
ACCESSORY
3 sets: rest as needed
6-8/leg Romanian split squats (Single KB in front rack or goblet hold)
12-16 Alt. top down seated dumbbell shoulder press (6-8/arm)
12-15 Bent over rear delt fly (or 20-25 Band pull aparts)
