WARM UP – MOBILITY

Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)

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

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)

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