14.02.2025

FRIDAY – CLEAN & JERK + CONDITIONING (90 min)

Warm-up (15 min):

• 500m row
• Clean progression with PVC:
  • 10 high pulls
  • 10 muscle cleans
  • 10 front rack lunges
• 2 rounds:
  • 8 air squats
  • 8 push-ups
  • 8 OHS with PVC

Strength/Skill (30 min):

1. Clean & Jerk: 5×2 @70-75% 1RM
   • Focus on transitions
   • Rest 2 min between sets
2. Front Squat: 3×5 @70-75% 1RM
   • Focus on rack position
   • Rest 2 min between sets

WOD (25 min):

“Triple Stack” For Time: First Stack:

• 30 Wall Balls
• 20 KB Clean & Press
• 10 Front Squat (50% 1RM)

Second Stack:

• 20 Wall Balls
• 15 KB Clean & Press
• 8 Front Squat (50% 1RM)

Third Stack:

• 10 Wall Balls
• 10 KB Clean & Press
• 6 Front Squat (50% 1RM)

Cap time: 20 min

Mobility (20 min):

Olympic Lifting Focus:

1. Position Work (45s each):
   • Bottom squat hold
   • Front rack stretch
   • Overhead squat hold
   • Ankle mobility
2. Dynamic Work:
   • Cossack squats x 10 each
   • Shoulder dislocates x 10
   • Thoracic bridges x 10