WARM UP – MOBILITY
Dynamic joint rotation, core/back warm-ups, and stretch out hips/hamstrings/front rack
Review/Tech: Clean Pull / Power clean
WOD A
POWER CLEAN
Every 2 min x 9 sets:
Power Clean waves: 3,2,1 – 3,2,1 – 3,2,1
—
Each wave should be slightly heavier than the last. (eg: 70,75,80 – 75,80,85 – 80,85,90%)
3’s and 2’s can be touch and go, or quick drop and re-set.
WOD B
In remaining class time, work through 4-5 sets of:
3 Halting clean pulls (at or just above your heavy single for WOD A today)
12 Sandbag walking lunges (front rack / Zercher carry) + finish w/ a carry around the rig.
– Rest ~90s between rounds –
HALTING CLEAN PULL X 3
3 secs pause at the knees on every rep
ACCESSORY
2-3 rounds: rest as needed
7-10 GH Raises (use bands as needed)
12-15 Hanging knees to chest (Strict, add med ball between feet to challenge)
