WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)
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Clean + Jerk warm-up / primer drills (coaches choice)
WOD A
CLEAN
Every 2 min x 10 sets: Clean
Set 1: 2 reps @ 65%
Set 2: 2 reps @ 70%
Set 3: 1 rep @ 75%
Set 4: 1 rep @ 80%
Set 5: 1 rep @ 85%
Set 6 = 1 rep @ 90%
Set 7 = 1 rep @ 95%
Sets 8-10 = 1 rep @ 95-101%+
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The goal is to build and find 1RM clean, adjust percentages as needed.
WOD B
15-17 mins to build to a heavy single or new 1RM split jerk
SPLIT JERK
WOD C
Every 2 mins x 8 sets: (4 sets each alternating)
C1) 3 Clean pulls w/ 3-4s controlled negative on each rep (85-100% of max clean)
C2) 3 Push press + 3 Push jerks (build to a moderate but consistent set)
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Partner up if possible and alternate sets
