WARM UP – MOBILITY
Big dynamic joint warm-up + full body stretch
Front squat / Clean / Press / Split jerk warm-up drills & technique
WOD A
In 8 min complete 3-4 sets of:
3 “slow pull” muscle cleans + 3 pause front squats + 3 tall jerks
– Keep these sets at relativly light technique / primer weights
WOD B
1 CLEAN PULL + 1 HANG CLEAN + 1 CLEAN + 1 JERK
Perform a clean pull, hang clean from above the knees, re-set/drop and perform a full clean & jerk.
Every 2:30 min x 6 sets:
Sets 1-3: 1 rep at 70-75% of 1RM
Sets 4-6: 1 rep at 80-85% of 1RM
WOD C
PUSH PRESS X 4
ROMANIAN DEADLIFT X 8
Every 90s x 8 sets:
A1) 6, 6, 4, 4 x Push press
A2) 10, 10, 8, 8 x Romanian deadlifts
WOD D
EMOM x 12 (4 sets of each alternating):
6-8 x Pendlay barbell rows
8-10 x Seated Arnold dumbbell press
20-30s L-sit / Tuck sit hold
