WARM UP – MOBILITY
Dynamic joint rotations / warm-ups / activations
Green band stretch: Overhead / Front rack / Squat hip openers
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Review Primer w/ empty barbell, then 2 more sets: empty bar or ad light plates
3 Slow clean pulls
3 Hang muscle clean
3 1+1/4 front squat
3 Tall jerks w/ 3s hold in receiving position
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Review full clean + jerk w/ final primer weight and warm-up for WOD A start
WOD A
CLEAN + CLEAN & JERK
Every 2 min x 8 sets: Clean + Clean & Jerk
Suggested loading:
Sets 1&2: 70%
Sets 3&4: 75%
Sets 5&6: 80%
Sets 7&8: 85%
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You may drop and re-set between cleans.
WOD B
8 DOUBLE KB CLEANS + 100′ FR CARRY
In remaining class time, complete 3-4 sets of:
8 double KB cleans + 100ft front rack carry (as heavy as possible)
8 Strict toes to bar / hanging straight leg raise / hanging knee crunch
– rest ~90s between sets
ACCESSORY
3 Sets, rest as needed:
12-15 GHD Hip extensions (weighted if possible)
15-20 Banded face pulls
