Quick dynamic hip + shoulder warm-up
2 rounds:
250m row
10-12 Hip extensions
15-20 Hollow rocks
10-12 Kettlebell swings
6-8 x KB Push press/side
10-12 Goblet squats
then:
+ Banded hip opener / lunge / front rack stretch
WOD A
Every 2 min x 10 sets:
Power Clean, Hang Clean, Jerk
1&2: 60-70%
3&4: 70-75%
5&6: 75-80%
7&8: 80-85%
9&10 85-90%
Power Clean + Hang Clean + Jerk
WOD B
3 sets of:
2 Halting (3 stop) clean deadlift + 2 Hang clean pulls (from knees)
Rest 30s
6-8 x Static dips (weighted if possible)
Rest 30s
10-15 x GHD sit-ups
Rest 90s
