WARM UP – MOBILITY

Dynamic joint warm-up and full body stretch (hip/hamstring, front rack/overhead)

Technique / Barbell warm-ups: Front squat, High hang clean, and split jerk
Review WOD A complex

WOD A
18 mins to build slowly to a heavy set (or work on technique) in the complex:
3 high hang cleans + 3 Pause jerks

  • keep torso close to vertical on the high hang cleans and focus on an active pull under the bar and upright catch position.
  • Pause for 3s in the catch/receiving position of each jerk.
  • start light and focus on speed, mechanics, and positioning. Only add weight as ideal technique allows.
    3 HIGH HANG CLEANS + 3 PAUSE JERKS
    Pause for 2-3s in the receiving position on each jerk before recovery.

WOD B
In remaining class time complete 3-4 supersets of:
8-10 Seated Arnold press (DB’s or KB’s)
12-15/side Single arm bent over rows (DB or KB, bench supported)
20-30 Russian twists (med ball or plate)

  • rest ~60-90s between sets

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