WARM UP – MOBILITY
Big dynamic joint warm-up and stretch out
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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)
