WARM UP – MOBILITY
Big dynamic joint warm-up and full body dynamic stretch
Mobility: Plate squats and squat holds, Single leg (Lunge position) holds with plate on upper thigh for ankle work. Green band overhead and front rack stretch.
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Tech / Warm-up: Front squat, Clean pull, Squat Clean & Split JerkWOD A
HALTING CLEAN DEADLIFT + HANG CLEAN + CLEAN
Pause for 2s @ mid shin, knee caps, mid thigh on the clean deadlift.
Perform a Hang clean from above the knees, re-set/drop and perform a full clean
Every 2:30 x 6 sets: Start a light-moderate weight (55-60%) and build as technique and strength allows.WOD B
PAUSE JERK X 3
3 secs pause in dip position, drive from dead stop, no extra bounce
3 secs pause in landing position also
HANG CLEAN PULL X 5
Deadlift the bar up to start, and complete 5 unbroken clean pulls from just above the knee.
Every 2 min x 8 sets: 4 sets of each alternating
1) 3 Pause Jerks (65-75% of 1RM Jerk)
2) 5 Hang clean pulls (70-80% of 1RM Clean)ACCESSORY
3 tri-sets:
8-10/side x Bulgarian split squats (hold 2 DB’s or KB’s by your side)
100ft D-ball bear hug carry (as heavy as possible unbroken)
30-40 Banded good mornings
– Rest ~3 min between rounds
