WARM UP – MOBILITY
Big dynamic joint warm-up and stretch out
Clean and jerk warm-ups and review WOD A
10 mins to work through 4 sets of:
5-5-3-3 reps of:
Pause front squat
Rest ~2 min between sets
Complete each as an unbroken set (5 of each, then 3 of each).
Keep weights light – moderate building only as needed.
2 CLEANS + 2 JERKS
Every 2:30s x 6 sets: (Building from ~70-85%)
Perform 2 squat cleans, followed by 2 split jerks
You may drop the bar after the first clean as needed.
HALTING CLEAN DEADLIFT + 2 CLEAN PULLS
Pause for 3s right at the knee cap and the HCD.
PUSH PRESS X 6
Every 2 min x 8 sets (4 sets of each alternating)
A1) 1 Halting clean deadlift + 2 Clean pulls (@85-90% of 1RM Clean)
A2) 6 Push press (@70-75% of 1RM)
12-15 Dumbbell bench press
8-10 Single arm KB or DB row
8-10 Strict Toes to bar