WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, thoracic, overhead etc.)
—
Barbell warm-up / Primer: review w/ empty bar, then 2 sets on your own w/ light plates:
3 Halting clean pulls (pause at the knee)
3 Hang muscle cleans (from the knee)
3 Pause front squats
3 High hang cleans
3 Pause jerks (pause in the dip and catch)
WOD A
Every 2:30 x 6 sets: Clean & Jerk x 2 (1.1.)
– Build as needed to a heavy but quality / consistent double
– Ideally squat clean and split jerk
*Clean & Jerk x 2*
WOD B
Every 2 min x 5 sets: 1 Halting clean deadlift + 2 Clean pulls
Start at WOD A weight and build as needed or stay at or near that weight for working sets.
*Halting Clean Deadlift (thigh) + 2 Clean Pulls*
Perform 1 halting clean deadlift with a 2-3s pause at mid shin, knees, then stop in the power position at mid thigh. Return to the floor and complete 2 x Clean pulls
WOD C
Every 2 min x 6 sets: (3 sets each alternating)
1) 8 Alternating front rack lunges + 8 Romanian deadlifts (a little heavier that 2 weeks ago 10+10)
2) 8-10 Double Kettlebell Z-press
*8 Alt. front rack step back lunges + 8 RDL’s*
Complete lunges, drop the bar to the hang position and immediately complete the RDL’s
*Z Press x 8*
