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 Clean and Jerk with technique work and primer drills (coaches choice)
WOD A
In 20 mins build as needed to a heavy set of:
1 Power clean & Jerk + 1 Squat clean & Jerk (1.1)
– reset between lifts ~5-7s max
POWER CLEAN & JERK + CLEAN & JERK
WOD B
Every 2 min x 5 sets:
3 Halting clean deadlifts + 2 Clean pulls
(Start at ~80-85% of 1RM clean and build as needed, aim to finish at the same weight as the 2+2 we did Sept. 17th, measure added for reference)
2 HALTING CLEAN DEADLIFT + 2 CLEAN PULLS
2 clean deadlift to mid thigh and hold for 2-3s + 2 clean high pulls
3 HALTING CLEAN DEADLIFTS + 2 CLEAN PULLS
3 clean deadlift to mid thigh and hold for 2-3s + 2 clean high pulls
WOD C
Every 3 min x 5 sets:
1 Pause back squats + 2 back squats: 70%, 75, 3 x 80-85%
(or a little heavier than the 2+2 we did 2 weeks ago, measure added for reference)
1 PAUSE BACK SQUAT + 2 BACK SQUATS
Pause for 3s at the bottom of the first rep, followed by 2 regular back squats
2 PAUSE BACK SQUATS + 2 BACK SQUATS
Pause for 3s at the bottom of the first 2 reps, followed by 2 regular back squats
ACCESSORY
2-3 rounds: rest as needed
8-10 GH Raises (use bands as needed for good form)
12-15 Ab-wheel rollouts
20-30/side Copenhagen planks hold (from foot or knee)
