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
