WARM UP – MOBILITY
Big dynamic warm-up & stretch
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Front squat / Clean / Jerk warm-up drills
Review WOD A complex
WOD A
HALTING CLEAN DEADLIFT + HANG CLEAN + CLEAN
Pause for 2s @ mid shin, knee caps, mid thigh on the clean deadlift.
Perform a Hang clean from above the knees, re-set/drop and perform a full clean
Every 2 min x 6 sets:
Sets 1-3: 1 rep at 70-75% of 1RM
Sets 4-6: 1 rep at 75-80% of 1RM
2 min rest then:
CLEAN
Every 90s x 4 sets:
1 Clean at 85-90% of 1RM across
WOD B
JERK X 2
15 mins to build up to a heavy double jerk.
WOD C
EMOM x 15: 5 sets of each alternating
1) 8 x elevated front rack step back lunge steps (Step back off of a 3-5″ riser)
2) 8 x Seated dumbbell Arnold press (3s negative)
3) 8 x Standing barbell bicep curls (3s negative)
