WARM UP / MOBILITY
3-4 min Aerobic warm-up
Dynamic hip and shoulder stretched and prep
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Clean & Jerk warm-up / tech
Dynamic hip and shoulder stretched and prep
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Clean & Jerk warm-up / tech
WOD A
3 POSITION CLEAN
Every 2 min x 6 sets: 3 position clean: High Hang / Knees / Floor
– You may drop and re-set going into the last clean from the floor.
Start working sets @~60-65% of 1RM and build as needed to a heavy set for today.
– You may drop and re-set going into the last clean from the floor.
Start working sets @~60-65% of 1RM and build as needed to a heavy set for today.
WOD B
BEHIND THE NECK JERK
15 min to complete: 3, 3, 2, 2, 1, 1, 1
Rest as needed between working sets
Build to a heavy single with ideally no misses.
Rest as needed between working sets
Build to a heavy single with ideally no misses.
WOD C
E90s x 6 (3 sets each alternating)
C1) 8-10 x weighted GHD hip extensions (@3,0,1,2)
C2) 12-15 x Seated dumbbell Arnold press
C1) 8-10 x weighted GHD hip extensions (@3,0,1,2)
C2) 12-15 x Seated dumbbell Arnold press
WOD D
E90s x 6 (3 sets each alternating)
D1) 8-10 x Strict toes to bar
D2) 12-15 x Bench supported double arm dumbbell rows
D1) 8-10 x Strict toes to bar
D2) 12-15 x Bench supported double arm dumbbell rows
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(For large classes, 1/2 start on C and half on D then switch)
(For large classes, 1/2 start on C and half on D then switch)
