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)

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