WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)
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Barbell warm-up drills and WOD A review.
WOD A
Every 90s x 3 sets:
3 Halting clean pulls + 3 Hang muscle cleans (from the knees) + 3 Pause front squats + 3 Tall cleans
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Pause mid shin, knees, and mid thigh on the pulls
WOD B
Every 2:30 min x 8 sets: Clean pull, Hang squat clean
Sets 1-2 = 2 reps @ 60-65% (of 1RM clean)
Sets 3-4 = 2 reps @ 70-75%
Sets 5-6 = 1 reps @ 80-85%
Sets 7-8 = 1 rep @ 85-90%
CLEAN PULL, HANG SQUAT CLEAN
WOD C
Every 90s x 4 sets:
3 clean deadlifts (Start at WOD B finish weight and build to a heavy but smooth set, reset for each rep)
CLEAN DEADLIFT X 3
WOD D
Every 90s x 3 sets:
3 Dip pause (2-3s) + 3 Push press + 3 Tall jerks (2-3s pause in landing)
WOD E
In remaining class time, build to a heavy set of:
3 Push press + 1 Split jerk
3 PUSH PRESS + 1 SPLIT JERK
