WARM UP – MOBILITY

Dynamic plate warm-up

Squat + Overhead mobility

Warm-up/Tech: 3 pos. clean and Jerk + Review Primer

WOD A

Every 2 min x 4 sets: Clean and Jerk primer – light technique work

3 halting clean pulls (pause at the knee for 2-3s)

3 low hang muscle cleans (from the knee cap)

3 tall cleans

3 tall jerks (pause for 2-3s in landing position)

WOD B

3 POSITION CLEAN + 1 JERK

Every 2 mins x 7 sets:

1 high hang clean, 1 hang clean, 1 clean, 1 jerk

Start at a light-moderate weight and build slowly to a heavy but quality set.

WOD C

CLEAN PULL X 3

Every 2 min x 5:

3 clean pulls @ 90-105% of 1RM Clean

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