WARM UP – MOBILITY
Dynamic warm-up and overhead mobility work
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Primer / Light weight sets:
3 sets of 5 Split press
3 sets of 3 Tall Jerks w/ 3s pause in the landing position
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Review Jerk Dip + Jerk Complex
WOD A
15-17 mins to build to a heavy/quality set of: 1 Jerk dip (2s pause) + 1 Split Jerk w/ 2s pause in the landing position.
(Try to build heavier that the 2 reps of this complex we did July 28th – measure added)
JERK DIP + SPLIT JERK
Pause in the dip position for 2s then stand.
Then split jerk w/ 2s pause in the receiving position.
2 X (PAUSE JERK DIP + PAUSE JERK)
– Pause for 3 secs in bottom of jerk dip, reset, split jerk, pause for 3 secs in landing position x 2
WOD B
In remaining class time complete 3-4 working sets of:
6-8 Bench supported Chinese KB rows @3,1,X,1
6-8 Seated Dumbbell Arnold press @3,1,1,1
12-15/side Staggered stance banded trunk rotations (outside leg forward)
– rest ~90s between sets –
