WARM UP – MOBILITY

Pre-squat hip openers

Banded shoulder dislocates & warmups

3 Rounds at a fast pace:

8 Plate ground to overhead

4 Broad jumps

BB C&J complex warmup

WOD A

CLEAN PULL + HPC + CLEAN + JERK

18-20 mins to work technique / build to a heavy set in the complex

WOD B

PUSH PRESS X 5

PENDLAY ROW X 8

4 sets in the remaining time in class:

5 Push press

– rest 20-30 secs-

8 Pendlay rows

– rest 1:30-2 mins –

– Pair up or get into groups of 2-3 and share bars

– Heavy as technique allows on both movements

ACCESSORY

3-4 Super sets:

12-15 Weighted GHD hip extensions

10-12 SA KB bent over rows /side

– rest 1:30-2 mins –

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