WARM UP – MOBILITY
Dynamic joint rotations and full body warm-up
Green band overhead, front rack, P-chain floss
Review and warm-up Clean and Jerk
7-8 min to warm-up clean and jerk in preparation for WOD A.
Get some lighter / practice reps in, then build to a few reps at your 2nd and 3rd weights.
Then bring the weight back down to start the WOD.
CLEAN AND JERK LADDER
Complete the 30 reps for time: Clean and Jerk (any style)
10 @ 165/105
8 @ 185/120
6 @ 205/135
4 @ 225/150
2 @ 245/165
Adjust weights accordingly (roughly 70, 75, 80, 85, 90% of 1RM, or less)
You must change your own plates and use proper bar loading if you are going to drop.
12 min time CAP
EMOM x 20 (4 rounds)
1) 8 Deadlifts ~65-75% (can be touch and go or quick re-set)
2) 16 Walking lunges (DB or KB in farmers carry)
3) 20-25 Banded good mornings
4) 45-60s Plank hold
Partner up to share equipment as needed, stagger 1 min back to always start on DL.
DEADLIFT X 8
2-3 rounds: rest as needed
6-8 GH Raises (use bands as needed)
15-20/side KB/DB Oblique side bend
20-30s Copenhagen plank hold