Warm up: Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the Jerk (pvc>bb)

CF-JTLC: Catbacks x5*3, Flying posture hold x3*10, Is, Ts, As x5*3, Low plank x30s, Hip bridge x5*3, Squat & hold x30s, Posture hold position x10s,

Arm circles (f/b) x8, Torso twists x8, Toe touch TO posture hold x5&5, Alt. Lunges x5, BW Squat x10, Squat & hold #2, 30s, Burpeesx5+

100 BW Squats TO Jumping Pullups

WOD 2: FBT

Wall Walks 5>1 (-1)

KB Swings 50>10 (-10)

WOD 3: 2 rounds

General Barbell Warm-Up (pvc>barbell):RDL, Front Squat, BN Split Press R&L x5x2 (pvc>bb) x5 of each for 2-3 rounds =1 set (x1-3 sets depending on quality/time) 1 Min Rounds (~1-3 people at each station)

Position Stretches for the Jerk (pvc>barbell):Front rack, OH Lockout, Split stance BN Press & hold x10 sec each x2-3 rounds =1 set. 1-Rope Climb

(x1-3 sets depending on quality/time) *use trust me method to establish split leg 2-Tire flip

3-T2b>HLR

Foundational Strength/skill: wave 2, week 1/3(30 min) 4-REST

A)     Jerks: (~15 min)(Selected ninja’s: may skip prog. use 15 min ramp to 1 rm…) 5-BW Squats OR Squat & Hold

a.       Jerk progressions & warm-ups (round 1 w/pipe, round 2 w/bar)(8 min) 6-HS or Pullup Hang

                                                               i.      Air jerk x5 7-Laps

                                                             ii.      BN Jerk x3-5 8-REST

                                                            iii.      Jerk x3-5

b.      Jerk ramp up/practice: 3s x 5-7 sets (newbies ~1-3 reps)(7 min) WOD 4-Bonus

B)      Clean ABCs (modified)(8 min)(Selected ninja’s: may skip prog. use 15 min ramp to 1 rm…) 10 Thrusters

a.       3pp, 2pp, 0p: 10 Burpee Over Bar

                                                               i.      Clean deadlift

                                                             ii.      Clean pull 10>1 (-1)

                                                            iii.      Clean high pull OH Squat

                                                           iv.      Power clean Burpee Over Bar

                                                             v.      Power clean + Front Squat

                                                           vi.      Clean

C)      C&J Practice:

a.       0p Pw C+J x3

b.      0p Pw Cl + Fs + J x3

c.       0p C & J x3

D)     Practice (5-7 min): EMOM: (lifters choice of pw, pw-sqt, full)-2 C&J every 45s.

3 min EMOM:

3 GTOH (65/95/135)

ME CTB (>pullup>Ring Rows)

3 min EMOM:

3 GTOH

ME T2B (>KTE/HLR/Jackknife)

3 min EMOM:

3 GTOH

ME DU/SU

3 min EMOM:

ME GTOH

*General protocol (10-ish sec each):

Lower: cobra, prone quad, half kneeling hip flexor, pigeon, hamstring, calf, etc.

Upper: arm across/post. sh, down the middle/tricep, over the top/lat., grab and turn away/chest/sh./bi.,

hands forward/scaps, overhead/wrists/lats, behind back/ant. sh./chest, etc.

**Specialty: any front  squat/jerk/clean specific limitations (bands/rollers)