WODScreen

WARM UP

30s / 30s Banded Triceps Stretch
30s / 30s PVC Shoulder external rotation
30s PVC Good Morning
30s Snow Angles

– into –

5 Muscle Clean + Push Press
5 Power Clean + Split Jerk
5 Squat Clean + Split Jerk

CLEAN & JERK PROGRESSION

CLEAN
3 x 1 @ 71%
3 x 1 @ 73%
3 x 1 @ 75%

CLEAN DEADLIFT with PAUSE AT MID SHIN, KNEE AND MID TIGH + CLEAN PULL FROM GROUND
4 x (1+3) @ 88%

SPLIT JERK
4 x 2 @ 55kg
*pause in dip, pause in split

SPLIT JERK
3 x 3 @ 70%
3 x 2 @ 73%
3 x 1 @ 75%