WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, thoracic, overhead etc.)
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Barbell warm-up/Primer: review w/ empty bar, then 2 sets on your own w/ light plates:
3 Slow pull muscle cleans
3 Pause front squats
3 Tall Cleans
3 Tall jerks
3 Press from split receiving position
WOD A
Every 2:30 x 6 sets:
Power clean, Front squat, Pause jerk + Clean & Jerk
– Build as needed to a heavy but quality set.
*Power clean, Front squat, Pause Jerk, Clean & Jerk*
Hold the split jerk receiving position for 3s before recovery on the first rep.
You may drop and re-set after the pause jerk before the full clean and jerk.
WOD B
Every 2 min x 5 sets: Clean deadlift / pull complex:
Build as needed
*2 halting clean DL, 2 pulls, 3 pulls from power*
Complete as an unbroken complex:
2 halting clean deadlifts (pause mid thigh for 2-3s)
2 clean pulls
3 clean pulls from the power or high hang position
WOD C
Every 2 min x 6 sets: (3 sets each alternating)
1) 10 Alternating front rack lunges + 10 Romanian deadlifts
2) 6-8 Super delt raise complex: (Side raise, to front, to overhead, to front, to side, then down = 1)
*10 Alt. front rack step back lunges + 10 RDL’s*
Complete lunges, drop the bar to the hang position and immediately complete the RDL’s
