WARM UP – MOBILITY
Dynamic joint warm-up and full body stretch (hip, hamstring, squat, front rack, and overhead)
Technique / Barbell warm-ups: Front squat, tall cleans, high hang clean, tall jerks & pause split jerks
WOD A
Every 2:30 x 6 sets:
3 high hang clean + 3 pause jerks
- Start a light to moderate working weight and build only as technique allows.
3 HIGH HANG CLEANS + 3 PAUSE JERKS
Pause for 2-3s in the receiving position on each jerk before recovery.
WOD B
Every 4 min x 4 sets:
8 Back rack lunges (build to a heavy set)
12-15+ Strict banded pull-ups (use bands to get 15+ reps on first round)
16-20 Alternating front / side delt raises (light plates or DB’s)
BACK RACK BARBELL LUNGE X 8
4/Leg alternating – step forward or backwards permitted
