WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)
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Review Clean and Jerk Primer drills
WOD A
Clean and Jerk Primers: Very light – moderate weight building:
Every 2 min x 6 sets:
1) 3 sets: 3 Halting muscle cleans (2-3s at knee) + 3 Pause front squats + 3 Tall jerks
2) 3 sets: 3 Position Clean (High hang / knee cap / Floor) + 3 Pause split jerks (2-3s hold in dip and landing)
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Review & warm-up full clean and split jerk
WOD B
25 mins to build to a heavy single Clean and Jerk – rest as needed between sets.
Start at ~90s-2min rest, then up to 3-4 mins between heaviest attempts as needed.
Build by feel or follow a structure similar to this:
Set 1: 2 reps @ 60%
Set 2: 2 reps @ 70%
Set 3: 1 rep @ 80%
Set 4: 1 rep @ 85%
Set 5 = 1 rep @ 90%
Set 6 = 1 rep @ 95%
Sets 7-10 = 1 rep @ 95-101%+
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The goal today is to find a heavy single or new 1RM Clean and Jerk
CLEAN & JERK
WOD C
Every 2 min x 8 sets: 4 each alternating
C1: 10,8,6,6 Push press
C2: 10,8,6,6 Pendlay rows
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Build each set to a heavy but quality set of 6
Partner up and share 2 barbells
PUSH PRESS X 6
PENDLAY ROW X 6
ACCESSORY
3 rounds: rest as needed
6-8/side Seated Filly press (one KB front rack hold, one DB Arnold press)
12-15 Banded low rows
15-20 GHD Sit-ups (or weighted anchored abmat sit-ups)
