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, Hang squat clean, and Split Jerk
WOD A
HANG CLEAN X 2
SPLIT JERK X 2
5 mins to warm-up both movements, then;
Every 90s x 10 sets: (5 sets of each alternating)
1) 2 Hang squat cleans (low hang, at or just above the knee, unbroken no dropping between reps)
2) 2 Split jerks (from a rack)
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Start both movements at ~60-65% of 1RM and build to a heavy double on both movements.
WOD B
FRONT SQUAT X 3
Every 3 min x 5 sets:
Front squat x 3
Set 1: 5 @ 70%
Set 2: 4 @ 75%
Set 3: 3 @ 80%
Set 4: 3 @ 85%
Set 5: 3 @ 85-90% (Go for a 3RM if your feeling good)
Optional Conditioning
3 rounds at a steady pace / for quality:
15/12 Cal Ski
100ft Double KB front rack carry (2 x heavy KB’s)
15/12 Cal Bike
100ft Double KB farmers carry (2 x heavier KB’s)
