WEDNESDAY – CLEAN & JERK + CORE (90 min)
Pre-Warm-up (15 min):
Shoulder prep: (3 sets)
15 x band pull-aparts
10 x face pulls with band
10 x shoulder rotations each direction
10 x wall slides
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 pull-ups/ring rows
Clean progression with PVC:
10 x clean high pulls
10 x front rack lunges
5 x jerk balance
Strength (25 min):
Push Jerk: 5×2
Start at 60%, build to 65-70% of C&J 1RM if feeling good
Full recovery between sets
Power Clean + Push Jerk: 4×2
Work at 65-70% 1RM
Focus on smooth transitions
Core work:
4 rounds:
30s hollow hold
30s arch hold
8 strict T2B (scaled to knee raises)
1 min rest
WOD (25 min):
“The Complex”
E2MOM for 5 rounds:
3-2-1 reps of:
Hang Power Clean
Front Squat
Push Jerk
Use 50% of 1RM C&J
Rest what’s left in the 2 minutes
Cool-down (10 min):
400m row light pace
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