WARM UP – MOBILITY
Dynamic joint warm-up and stretch
Blue band glute / squat activations work
Warm-up / Tech: Front squat, 3 position clean, split jerk, and review WOD A complex
3 POSITION CLEAN + 1 JERK
Every 3 min x 5 sets:
1 high hang clean, 1 low hang, 1 clean, 1 split jerk
Perform as a complex, no dropping the bar between hang clean and clean.
Start at ~60-65% of 1RM Clean and Jerk and build as needed.
BACK SQUAT X 6
Every 4 min x 4 sets:
8, 8, 6, 6, Back squats @3,0,X,1 (Start at ~60,65,70,75%)
Only build if you can maintain ideal tempo, positioning and speed on the way up. Not looking for a 6RM, just some heavy, smooth reps.
10 min EMOM: (5 rounds each, alternating)
1) 12-15 Wallballs
2) 15-20 Russian KB swings
Choose a weight/rep scheme that you can maintain unbroken sets throughout the 5 rounds.