WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)
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Clean and Jerk warm-up + primer drills preparing for WOD A&B
WOD A
2 POWER CLEAN, 1 HANG CLEAN, 1 JERK
Every 2 min x 8 sets:
2 Power cleans, 1 Hang squat clean, 1 Jerk
Start light-moderate and build as needed to a heavy set
You may drop between the 2 power cleans, then hold on for the rest of the complex
WOD B
Every 90s x 8 sets:
4 sets each alternating:
1) 2 Halting clean deadlifts + 2 Clean pulls (Start at WOD A weight and build as needed)
2) 2 Push Jerks + 2 Pause split jerk (build as needed to a heavy / quality set)
2 PUSH JERKS + 2 PAUSE SPLIT JERK
Hold the landing position of the split jerk for 2-3s before recovery
2 HALTING CLEAN DEADLIFT + 2 CLEAN PULLS
Clean pull to mid thigh and hold for 2-3s + 2 clean high pulls
WOD C
Every 3 min x 5 sets: 2 Pause back squats + 3 back squats @60%, 65%, 3 x 70-75% across
2 PAUSE BACK SQUATS + 3 BACK SQUATS
Pause for 3s at the bottom of the first 2 reps
ACCESSORY
3 rounds: rest as needed
6-8 GH Raises (use bands as needed for good form)
12-15 Barbell hip thrusts (upper back on bench)
20-30/side Copenhagen planks hold (front foot, or knee hold)
