WARM UP – MOBILITY
3-4 min aerobic warm-up
Dynamic joint warm-up and stretch
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Review/Tech/warm-up: Power clean, front squat, clean, split jerk
WOD A
POWER CLEAN, FRONT SQUAT, CLEAN, PAUSE JERK
3s pause on jerk receiving position before recovery
You may drop and re-set after the front squat
Every 2:30 x 6 sets:
Power clean, front squat, squat clean, pause jerk
Start at ~60-65% of 1RM and build to a heavy set
WOD B
HALTING CLEAN DEADLIFT + 2 CLEAN PULLS
Pause for 3s right at the knee cap and the HCD.
Every 2:30 x 4 sets
Build from your heaviest WOD A load to 90-95% of 1RM clean
WOD C
PUSH PRESS X 5
Every 2 min x 5 sets: 5 push press (re-set each lift, no touch and go)
Start at a moderate/smooth weight and build slowly to a heavy set.
ACCESSORY
1) 3 sets of:
6-8/side Wall supported Single leg RDL (or a staggered stance RDL) (use 2 x heavy DB’s or KB)
8-10 Dumbbell upright rows (heavy DB’s)
10-12 Lateral delt flys (light plates or DB’s)
– rest 2 min –
Then;
2) 3 sets of:
8-10 Ab-wheel rollouts
25-30 Banded good mornings
– rest 60s –
