WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead, front rack etc.)
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Review and warm-up Clean and Jerk with technique work and primer drills (coaches choice)
WOD A
25 mins to build to a heavy single or new 1RM Clean and Jerk
Ideally a squat clean and jerk, but if your mobility / technique does not allow then a power version is acceptable.
If you find your max early, back off 10-15% and complete 3-5 single reps working on good technique.
CLEAN & JERK
POWER CLEAN & JERK
WOD B
Every 2 min x 5 sets:
1 Halting clean deadlift (3 pauses) + 2 Clean pulls
(Start at ~85-90% of 1RM clean and build as needed)
HALTING CLEAN DEADLIFT (THIGH) + 2 CLEAN PULLS
Perform 1 halting clean deadlift with a 2-3s pause at mid shin, knees, then stop in the power position at mid thigh. Return to the floor and complete 2 x Clean pulls
WOD C
Every 2:30 min x 5 sets:
1 Pause back squats + 1 back squats: 75, 80, 3 x 85-90%
(or a little heavier than the 1+2 we did 2 weeks ago, measure added for reference)
PAUSE BACK SQUAT + BACK SQUAT
Pause for 2-3s at the bottom of the first rep only
1 PAUSE BACK SQUAT + 2 BACK SQUATS
Pause for 3s at the bottom of the first rep, followed by 2 regular back squats
ACCESSORY
2-3 rounds: rest as needed
8-10 GH Raises (use bands as needed for good form)
12-15 Ab-wheel rollouts
20-30/side Copenhagen planks hold (from foot or knee)
