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 X 2

Every 2 min x 6 sets:

2 reps of: Power clean & Push Jerk

On the first rep of each set, hold the catch position of the Power Clean and the Push jerk for 2s before standing.

Sets 1-2: 70% of 1RM PC

Sets 3-4: 75% of 1RM PC

Sets 5-6: 80% of 1RM PC

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

HALTING CLEAN DEADLIFT (THIGH) + 2 CLEAN PULLS

Perform 1 halting clean deadlift with a 2-3s pause at mid shin, knees, then stop in the power position at mid thigh. Return to the floor and complete 2 x Clean pulls

Every 2 min x 5 sets:

1 Halting Clean Deadlift + 2 Clean Pulls (85-95% of 1RM)

ACCESSORY

3 rounds: rest as needed

8-10/leg x Double KB stagger stance Romanian deadlift (heavy KB’s or DB’s)

16-20 x Pike / L-sit leg lifts over a KB

45-60s Sorensen hold (top of a GHD hip extension hold)

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