General & Specific Warm-up: [~10 minutes]

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+

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)

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

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

Foundational Strength/skill: wave 3, week 2/3(30 min)

A)     Jerks: (~15 min)(Selected ninja’s: may skip prog. use 15 min ramp to 1 rm…)

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

                                                               i.      Air jerk x5

                                                             ii.      BN Jerk x3-5

                                                            iii.      Jerk x3-5

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

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

a.       3pp, 2pp, 0p:

                                                               i.      Clean deadlift

                                                             ii.      Clean pull

                                                            iii.      Clean high pull

                                                           iv.      Power clean

                                                             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)-1 C&J every 30s.

WOD:  15 min cap (20 if have the time)

Wittman” 7 rounds FBT

15 KB Swings

15 Power Cleans (65/95)

15 BJ (20/24)

Stretch/mobility [~5-10 min]

*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)