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 Clean and Jerk primer drills / WOD A
WOD A
Clean & Jerk primers:
2 rounds: 1 with empty barbell / 1 with light plates as needed
3 halting clean pulls (pause at the knee for 2-3s)
3 hang muscle cleans (from the knees)
3 pause front squats (2-3s hold at the bottom)
3 tall cleans
– rest ~45-60s
3 Pause jerk dip
3 Push press
3 Pause tall jerks (hold landing position for 2-3s)
3-5 Split press
– rest ~45-60s
WOD B
CLEAN PULL, HANG CLEAN, CLEAN
Every 2 min x 8 sets:
Clean pull, Hang clean, Clean
You may drop and reset after the hang clean
Start light – moderate (55-60%), and build to a heavy but quality set (80-90% based on feel)
WOD C
15 mins to build to a heavy but quality set of:
2 x Pause jerk dip + Pause jerk
2 X (PAUSE JERK DIP + PAUSE JERK)
– Pause for 3 secs in bottom of jerk dip, reset, split jerk, pause for 3 secs in landing position x 2
WOD D
Every 3 min x 5 sets: 2 Pause back squats + 2 back squats: 65%, 70%, 3 x 75-80%
(or a little heavier than the 2+3 we did 2 weeks ago, measure added for reference)
2 PAUSE BACK SQUATS + 2 BACK SQUATS
Pause for 3s at the bottom of the first 2 reps.
2 PAUSE BACK SQUATS + 3 BACK SQUATS
Pause for 3s at the bottom of the first 2 reps
ACCESSORY
2-3 rounds: rest as needed
6-8 GH Raises (use bands as needed for good form)
12-15 Barbell hip thrusts (upper back on bench)
20-30/side Copenhagen planks hold (front foot, or knee hold)
