WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead, front rack etc.)
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Review and warm-up: High hang / Hang Clean & Push Jerk / Split jerk primer drills (coaches choice)
WOD A
Every 2:30 x 6 sets:
2 High hang cleans + 2 hang cleans
Start at a light-moderate weight (~60-65%) and build as needed to a heavy but quality set of 4 unbroken reps
2 HIGH HANG CLEANS + 2 HANG CLEANS
Complete as an unbroken complex
WOD B
Every 2:30 x 6 sets:
2 Push Jerks + 2 Pause split jerks
Start at a light – moderate weight and build as needed to a heavy but quality set of 4 unbroken reps
2 PUSH JERKS + 2 PAUSE SPLIT JERK
Hold the landing position of the split jerk for 2-3s before recovery
WOD C
C1) 4 supersets:
5,4,3,3 Seated tall box jump 1.1.1 (build to a challenging but safe height)
8-10/arm Single arm Kettlebell push press
– rest 60-90s between rounds
Then;
C2) 4 Supersets:
8,8,6,6/leg: Double KB front rack elevated step back lunges (complete all the reps on one leg, then the other)
12-15 Lu Raises (Plates or DB’s)
– rest 60-90s between rounds
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Step off 1-2 bumper plates to increase ROM
Sub to single KB in Goblet hold if needed
SEATED TALL BOX JUMP X 3
