WARM UP – MOBILITY
Dynamic joint warm-up and full body stretch (hips, squat, thoracic, overhead)
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Empty barbell warm-up/tech: Front squat, power clean, Hang squat clean, and split Jerk
WOD A
POWER CLEAN, HANG CLEAN, JERK
Every 2 min x 8 sets:
Power Clean + Hang squat clean + Jerk (complete as a complex)
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Sets 1-2: 70% of 1RM C&J
Sets 3-4: 80%
Sets 5-8: 85-90%
WOD B
FRONT SQUAT
Every 3 min x 5 sets: (15 mins)
Set 1: 5 @ 70% of 1RM Front squat
Set 2: 4 @ 75%
Set 3: 3 @ 85%
Set 4: 2 @ 90%
Set 5: 2 @ 95%
Optional Conditioning
EMOM x 10 min: (5 rounds each alternating)
1) 12-15 Wallballs (pick a weight and rep scheme where you can maintain quality, unbroken sets on all 5 rounds)
2) 30-45s elbow plank hold
ACCESSORY
3 rounds: rest as needed
15-20 Banded hip thrust (upper back on a bench, heavy band around low J-cups)
15-20 Knee Banded Goblet squats (red band looped around post and behind you knees)
15-20 V-ups or Tuck-ups
