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
