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.

WOD A

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

WOD B

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

5) Rest

Partner up to share equipment as needed, stagger 1 min back to always start on DL.

DEADLIFT X 8

ACCESSORY

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

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