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)
