WARM UP – MOBILITY
Big dynamic joint warm-up + mobility work (focus on OH and front rack position)
Review 3 split jerk drills for primer:
Split jerk technique / primer:
EMOM x 9:
Sets 1-3: 5 press from split receiving position
Sets 4-6: 4 Tall jerks (hold landing/receiving position for 2-3s before recovery)
Sets 7-9: 3 Split jerks (3s hold in dip position + 3s hold in receiving position)
Take all bars from the ground, practice muscle clean / power clean to get the bars up.
Build slowly over the 9 sets but keep it all relatively light and focus on perfect footwork, positions, balance etc.
CLEAN & JERK
5 mins to warm-up power clean & jerk to ~60% of 1RM, then;
Every 2:30 x 9 sets:
Sets 1-3: 3 power cleans + 3 split jerks (65-70%)
Sets 4-6: 2 power cleans + 2 split jerks (75-80%)
Sets 7-8: 1 power clean + 1 split jerk (85-90%)
Complete each set as a complex (touch and go cleans), no dropping the bar till the end.
Newer athletes build as needed maintaining good technique
Base your % work off of your power clean or your split jerk depending which is lower.
HALTING CLEAN DEADLIFT (THIGH) + 2 CLEAN PULLS
Perform 1 halting clean deadlift with a 2-3s pause at mid shin, knees, then stop in the power position at mid thigh. Return to the floor and complete 2 x Clean pulls
Every 2 min x 4 sets:
1 halting clean deadlift to mid thigh + 2 clean pulls
Complete at near or just above where you finished WOD A (heavy but good mechanics)
PRONATED BENT OVER ROW X 10
EMOM x 15: 5 rounds of each movement alternating
1) 12-15 Dumbbell bench press
2) 8-10 Barbell bent over row
3) 12-15 Banded sit-ups (anchor feet)
3 rounds: rest as needed
20-25 Banded hip thrust (back on a bench, thick band on lowest J-cups)
15-20 Dumbbell pull overs (upper back across a bench, lower DB with bent elbows over head. Extend and tricep press back to over your face)
12-15 Reverse flys (use light DB’s or plates)