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%