WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)
—
Clean + Jerk warm-up / primer drills
WOD A
Every 2:30 min x 8 sets: Clean pull + Hang clean + Clean
Drop/reset after the hang clean, not an unbroken complex
Start light-moderate or ~60% of 1RM clean and build by feel to a heavy set or aim for ~85-90% of 1RM
CLEAN PULL, HANG CLEAN, CLEAN
WOD B
15-17 mins to build to a heavy but consistent set of 2 jerks from the rack.
JERK X 2
WOD C
C1) Every 3 min x 3 sets:
8/leg x Bulgarian Split Squats
– Barbell back rack
– Aim for 2 heavy/working sets
C2) Every 2:30 x 3 sets:
10 x Romanian Deadlift
– Goal weight should be 65-70% of 1-RM Clean
BARBELL BULGARIAN SPLIT SQUATS X 8
Barbell, back rack, 8 reps/leg
ROMANIAN DEADLIFT X 10
