WARM UP – MOBILITY
Dynamic joint warm-up and full body stretch (hip, hamstring, squat, front rack, and overhead)
–
Barbell clean and jerk technique work and primer review:
–
Primer, 3 sets:
3 Halting clean pulls (pause mid shin / knee / mid thigh)
3 Hang muscle cleans (from the low hang/knees)
3 Pause front squats (hold bottom for 2-3s)
3 Tall jerk + Split press from receiving position (hold the receiving position and complete a split press before recovery)
– rest ~60s between sets
WOD A
POWER CLEAN & JERK X 2
CLEAN & JERK X 2
Every 2 min x 8 sets:
2 x Clean and Jerks (1.1.) (you may choose to power or squat depending how your legs are feeling)
—
Start at ~60% and build as needed to a heavy but consistent double.
WOD B
3 HANG CLEAN PULLS + 3 CLEAN DEADLIFTS
Every 2:30 mins x 4 sets:
3 hang clean pulls + 3 clean deadlifts (start at or close to your WOD A weight and build as needed)
