WARM UP – MOBILITY

4-5 min aerobic / joint warm-up

Pre-squat hip openers, banded front rack and overhead stretch

Barbell tech/warm-ups & review WOD A primers

WOD A

Clean and Jerk primer / warm-up sets:

2 sets of:

3 slow pull muscle cleans + 3 tall jerks (Light)

2 sets of:

3 halting power cleans (pause at the knee for 2s) + 3 Behind the neck split jerks (Light- moderate)

2 sets of:

3 squat cleans + 3 Pause Split jerks (55-65%)

– rest 60-90s between sets

– hold the receiving position of each jerk for 2-3s to ingrain a correct and balanced position.

WOD B

CLEAN & JERK

Every 2:30 min x 8 sets: 1 Clean and Jerk

Sets 1 & 2: 3 Cleans + 3 Jerks @ 70, 75%

Sets 3 & 4: 2 Cleans + 2 Jerks @ 80, 85%

Sets 5 – 8: 1 Clean & Jerk @ 85-95%

You may drop and re-set between the cleans

WOD C

CLEAN PULL

Every 2:30 min x 4 sets:

5 Clean shrugs @ 110-115% of 1RM clean

WOD D

PUSH PRESS X 5

Every 2 min x 8 sets: (4 sets of each alternating)

1) Barbell good morning x 8-10 (take the bar from the ground)

2) Push press x 5 (build each set to a heavy 5)

ACCESSORY

1) 3 sets of:

12-15 Dumbbell tricep roll backs

10-12/side Single arm bench supported DB/KB rows (@3,0,X,1)

10-12 Seated rear delt flys (light plates or DB’s)

– rest 2 min between sets

Then;

2) 3 supersets of:

8-10 Ab-wheel rollouts + 30-40s Hollow flutter kicks

– rest 2 between sets

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