WARM UP – MOBILITY
Big dynamic warm-up & red band shoulder activations (pressing and pulling)
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Review Power clean, push press, push jerk, split jerk with empty barbells
WOD A
POWER CLEAN & OVERHEAD COMPLEX
Complete as an unbroken complex:
Power clean, Push press, Power clean, Push jerk, Power clean, Split jerk
Every 2 min x 6 sets: 1 x Power clean & Overhead complex
Start at a light-moderate weight and build to a heavy but not max set with no failed sets
Newer athletes may modify to a hang power clean
WOD B
EMOM x 20 min (5 rounds of each alternating)
1) 5-7/arm Single arm hang clean + push press (moderate-heavy but unbroken)
2) 15-20 Ball slams
3) 7-10 Strict Ring or Bar dips
4) 30-50 Doubleunders (or 30-45s of practice)
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Start on any station and rotate in order
ACCESSORY
3 rounds:
6-8/side Half kneeling single arm dumbbell Arnold press
8-10/side Bench supported bent over rows (DB or KB)
– rest 2 mins –
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Then, 2 rounds:
10/side Powell raise @3030 (light plates or DB’s)
15/side Thera-band external + internal rotations (attach band to rig at elbow height)
– rest 2 min –
