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
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.
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