WARM UP – MOBILITY
Dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)
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Tech/review: Both WOD A complexes
WOD A
Start very light and build as needed, but focus on technique over weight
Every 2 min x 6 sets:
Sets 1-3:
3 Slow pull muscle cleans + 3 pause front squats (hold bottom for 2-3s) + 4-6 press from split jerk receiving position
Sets 4-6:
3 Tall cleans + 3 tall jerks (hold the receiving position for 2-3s)
WOD B
CLEAN PULL, HANG CLEAN, JERK
18-20 min to work on technique / build to a heavy set of:
1 clean pull + 1 hang clean + 1 jerk
– rest as needed between sets
ACCESSORY
1) 2-3 supersets: 8-10 Seated dumbbell hammer curls + ME wide elbow shoulder press (rest 60s)
2) 2-3 supersets: 12-15 Dumbbell rollbacks + ME Dumbbell Pec flys (rest 60s)
– use the same dumbbells for the 2 superset movements (no rest from the reps in the max effort (ME) reps)
