Sunday, August 29, 2021

WARM UP – MOBILITY

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

Technique / Barbell warm-ups: Front squat, 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:
2 hang cleans + 2 jerks

  • Clean should come from at (or just above) the knee cap.
  • start light and focus on speed, mechanics, and positioning. Only add weight as ideal technique allows.
    2 HANG CLEANS + 2 JERKS
    Perform both cleans before jerks

WOD B
In remaining class time, complete 3-4 heavy/working sets of:
3 halting clean deadlifts + 2 clean pulls (build from WOD A weight to a heavy but safe load)

  • 8-10/side Half kneeling single arm Arnold presses after each set
  • rest ~90s or as needed between sets
    3 HALTING CLEAN DEADLIFTS + 2 CLEAN PULLS
    Pause at the knee for 2-3s on the HCDL

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