WARM UP – MOBILITY
Big dynamic joint warm-up and stretch
Barbell warm-up + Lifting technique drills
WOD A
CLEAN PULL, HANG POWER CLEAN, POWER CLEAN
Every 90s x 10 sets
Start at a light-moderate weight and build to a heavy set.
WOD B
BEHIND THE NECK JERK X 3
15 mins to build to a heavy but not max set of 3 behind the neck split jerks
Do not go heavier than you can safely lower back to your shoulders
WOD C
PUSH PRESS X 4
ROMANIAN DEADLIFT X 8
Every 2 min x 8 sets: (4 sets of each alternating)
C1) 4 push press (80-85% of 1RM across)
C2) 8 Romanian Deadlifts (@3,1,1,1) (50-60% of 1RM Deadlift)
ACCESSORY
3 rounds: rest as needed
10-12 Dumbbell bench press
10-12 Double KB or DB bent over row
15-20 Tuck-ups or V-ups
