WARM UP – MOBILITY
Big dynamic joint warm-up & stretch out (hamstrings, front rack, overhead)
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Warm-up / Tech: Power clean, push press, push jerk, and split jerkWOD A
POWER CLEAN & OVERHEAD COMPLEX
Complete as an unbroken complex:
Power clean, Push press, Power clean, Push jerk, Power clean, Split jerk
Every 3 min x 5 sets: Power clean & Overhead complex (Start at ~60% of 1RM Clean and Jerk, or ~80% of a heavy push press and build as needed to a heavy set.WOD B
BENCH PRESS X 5
HANG CLEAN PULL X 5
Deadlift the bar up to start, and complete 5 unbroken clean pulls from just above the knee.
Every 2 min x 8: (4 supersets each alternating)
B1) 5 Bench press (75-80%) + 8-10/arm Bench supported rows
B2) 5 Hang clean pulls (75-80%) + 5 tall box jumps (tall but not to max or failure)WOD C
EMOM x 12 (4 rounds of each)
C1) 15-20 Kettlebell Swings
C2) 10-15 Ring push-ups or Regular push-ups
C3) 8-10 Ab-wheel roll-outs
