WARM UP – MOBILITY
Dynamic full body joint warm-up
Hip / Hamstring / low back stretch
Dowel front rack/bench stretch + Straight arm overhead stretch
—
Review + Warm-up: Power clean + Split Jerk w/ empty barbell
WOD A
20 mins to build to a heavy single or 1RM Power Clean and Jerk
POWER CLEAN & JERK
WOD B
70/60/50 CLEAN AND JERK
Complete for total # of reps:
3 min AMRAP: clean and jerk @70% of WOD A
– 3 min rest
2 min AMRAP: clean and jerk @60% of WOD A
– 2 min rest
1 min AMRAP: clean and jerk @50% of WOD A
WOD C
Warm-up with 200-250m row in increasing pace, then rest 60-90s.
Set up rowers to 1000m count down to get a real time off the rower.
1,000 METER ROW
1,000 meter row for time
ACCESSORY
2-3 rounds: rest as needed
15-20 Banded hip thrusts (upper back on bench, bands across low j-cups)
16-20 Alt. Goblet Curtsey lunges
15-20 Straight leg raises + hip lift off bench (raise legs from hollow to 90 degrees then drive hips up, lower back only to hollow)
