WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hips, hamstrings, squat, thoracic, overhead etc.)
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Empty bar warm ups:
– good morning
– back squat / front squat
– 3 position muscle cleans
– front rack deliveries
– press + BTN presses
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TECH all WOD A movements with empty bar
WOD A
20-25 mins to build slowly to a heavy but quality set of the “Big Clean Complex”
Aim for 4-5 attempts with ample rest between sets.
*Big Clean Complex*
Complete as an unbroken set:
High hang clean, Hang clean, Clean, Push press,
High hang clean, Hang clean, Clean, Push jerk
High hang clean, Hang clean, Clean, Split jerk
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Ideally all 12 reps are completed unbroken but if you need to re-set after each STOH then break it up.
WOD B
3 sets: rest as needed between movements
1) 40ft Dumbbell bear crawl (Hands on 2 DBs keeping knees 1″ off ground, back is parallel to ground) (20ft forwards crawl + 20ft backwards/reverse crawl)
2) 8/arm Single arm dumbbell push push press @41X1
3) 60 Dead hang (Scale to having toes on a box in front of you if you can’t hold for 60s, if it’s easy add a little weight)
