WEDNESDAY – CLEAN & JERK + CORE (75 min)
Pre-Warm-up (10 min):
500m row light paceShoulder prep:
10 x shoulder rotations each direction
10 x face pulls with band
10 x wall slides with external rotation
10 x cross-body shoulder stretch each side
Hip/Back prep:
90 sec pigeon pose each side
10 x cat/cow
10 x thoracic bridge
10 x banded pull aparts
Warm-up (15 min):
500m row
10 x jumping jacks
10 x air squat
10 x push-ups
30 sec plank hold
10 x hollow rocks
10 x supermanClean progression with PVC:
10 x clean high pulls
10 x front rack lunges
5 x jerk balance
Strength (25 min):
3 x 3 Clean Pull 60% (focus on back position)
4 x 2 Clean & Jerk technique 80%
WOD (20 min):
EMOM 15:
Min 1: 2 x Power Clean 60%
Min 2: 6 x Push Press 60%
Min 3: 12/200m cal row/run
Cool-down (15 min):
400m row light pace
10 x cat/cow
30 sec child’s pose
30 sec supine twist each side
10 x band pass through
30 sec bar hang