WEDNESDAY – CLEAN & JERK + CORE (90 min)
Pre-Warm-up (15 min):
1000m bike erg light pace
Shoulder prep:
15 x band pull-aparts (3 sets)
10 x face pulls with band
10 x shoulder rotations each direction
Hip/Back prep:
90 sec pigeon pose each side
10 x cat/cow
Bird dog holds 30s each side
Warm-up (15 min):
500m row
3 rounds:
10 x jumping jacks
8 x push-ups
8 x ring rows
Clean progression with PVC:
10 x clean high pulls
10 x front rack lunges
5 x jerk balance
Strength (25 min):
Clean Pull: 4×3
Build to 75% of clean 1RM
Clean & Jerk: 5×2
Build to 70-75% 1RM
Core work:
3 rounds of:
30s hollow hold
30s arch hold
10 strict toes to bar (scaled as needed)
WOD
“Clean Ladder” Complete 5 rounds:
Round 1:
1 Clean & Jerk (40% 1RM)
10 Box Jump-overs
12 cal Assault bike
Round 2:
2 Clean & Jerk
8 Box Jump-overs
9 cal Assault Bike
Round 3:
3 Clean & Jerk
6 Box Jump-overs
6 cal Assault Bike
Round 4:
2 Clean & Jerk
8 Box Jump-overs
9 cal Assault Bike
Round 5:
1 Clean & Jerk
10 Box Jump-overs§
12 cal Assault Bike
Rest 1:00 between rounds Target time: 20-22 min
Cool-down (10 min):
400m run
Shoulder/Hip Mobility Flow:
Shoulder Sequence (30s each):
Child’s pose with shoulder circles
Thoracic extension on foam roller
Thread the needle each side
Downward dog to cobra flow
Wall slides with scapular retraction
Hip Sequence (30s each):
World’s greatest stretch each side
Lizard pose with internal rotation each side
Pigeon pose each side
Seated butterfly
Lying figure 4 each side
Integration (30s each):
Cat-cow flow
Bird dog position alternating sides
Child’s pose with arm reaches
Thoracic extension on foam roller