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

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