WARM UP – MOBILITY

Dynamic joint warm-up and stretch

Barbell Clean and Jerk technique drills

WOD A

POWER CLEAN & JERK + CLEAN & JERK

Every 2 min x 8 sets:

1 Power clean & jerk, 1 squat clean & jerk

Start at ~60% of 1RM and build to ~85-90% or a heavy but consistent set.

Drop and re-set 5-7s between lifts

WOD B

CLEAN PULL X 3

Every 2 min x 4 sets:

3 Clean pulls @85-90% of 1RM Clean (or close to where you finished WOD A)

WOD C

2 PAUSE FRONT SQUATS + 2 FRONT SQUATS

2 Pause Front Squats w/3 secs pause

2 Front Squats @ regular pace

Every 2:30 x 4 sets:

2 Pause front squat + 2 front squats @ 70-75% of 1RM

ACCESSORY

3 rounds: rest as needed

10-12/side Stagger stance Romanian deadlift (heavy KB or DB)

12-15 Bent over reverse flies (light plates or DBs)

15-20 Banded or weighted sit-ups (anchored feet)

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