WARM UP – MOBILITY
3-4 min Aerobic warm-up
Big dynamic joint warm-up up and stretch out
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Warm-up/Tech: front squat, hang clean, press, jerk with empty barbell
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Hang clean primer: 3 rounds, from empty barbell – light weighs
3 hang clean pulls
3 hang muscle clean
3 pause front squat (hold bottom / receiving position for 2-3s)
3 tall cleans
WOD A
*HANG CLEAN*
Every 2 min x 9 sets:
3 waves of: 3, 2, 1 reps of hang squat cleans
Approximate % for loading:
Set 1-3: 3@70, 2@75, 1@80%
Set 4-6: 3@75, 2@80, 1@85%
Set 7-9: 3@80, 2@85, 1@90%
WOD B
*SPLIT JERK*
*PUSH JERK*
15 mins to build to a heavy Jerk, or to work on technique with sets of 2-3 reps.
– Jerk can be any style today
(Jerk x 2 is there to reference weight used on Nov 21st)
*JERK X 2*
WOD C
Every 2 min x 6 sets: (3 sets each alternating)
C1: 3 Single arm dumbbell strict press + 6-8 Push press/side (Complete on Right, then Left)
C2: 6-8 Barbell bent over rows + 12-15 Dumbbell reverse flyes
ACCESSORY
Tabata core: Complete 3 rounds (6 mins)
20s Hollow rocks
10s rest
20s Grasshoppers
10s rest
20s Russian twists
10s rest
20s Elbow plank hold
10s rest
