WARM UP – MOBILITY
4-5 min aerobic / joint warm-up
Pre-squat hip openers, banded front rack and overhead stretch
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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%
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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
