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, Squat clean, and Split Jerk
WOD A
POWER CLEAN & JERK + CLEAN & JERK
Every 2:30 x 6 sets:
Power Clean & Jerk + Squat Clean & Jerk
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Sets 1-2: 70% of 1RM C&J
Sets 3-4: 75%
Sets 5-6: 80%
WOD B
FRONT SQUAT
FRONT SQUAT X 5
Every 3:30 min x 4 sets: (14 mins)
Set 1: 5 @ 70% of 1RM Front squat
Set 2: 5 @ 75%
Set 3: 5 @ 80%
Set 4: 5 @ 85%
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5% heavier than last weeks loads (this is our last week of 5’s, should be close to a 5RM)
If you haven’t been following the % based front squat work weekly, start at a moderate-heavy set of 5 and build as needed by feel to a heavy set of 5 or 5RM.
Optional Conditioning
Complete for time:
21-15-9 reps of:
Double KB thrusters (2 x 16/12kg)
Echo Bike Cals
ACCESSORY
3 rounds: rest as needed
30-40 Banded good mornings
15-20 Banded Goblet squats*
15-20 V-ups or Tuck-ups
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*red band wrapped around a post and loop each end behind your knees, drive your knees back against the band with your quads/knee extension. Light KB/Plate/or no weight.
