WARM UP – MOBILITY
Dynamic joint warm-up and full body stretch (hip, hamstring, squat, front rack, and overhead)
Technique/Warm-up: Clean and Jerk and WOD A/Primer review.
WOD A
In 7-8 mins work through 3-4 sets of the complex:
Muscle clean + Pause front squat
Hang power clean (pause in the catch)
High hang squat clean (pause in the catch)
3 Pause jerks (hold the dip and receiving positions for 2s each)
- start very light/empty barbell and build slowly working on perfect positions and mechanics
WOD B
Every 2:30 x 6 sets:
Clean pull, hang clean and jerk, clean and jerk
- start at ~60% and build to a heavy but consistent set
CLEAN PULL + HANG C&J + C&J
Drop & reset after hang c&j
WOD C
3-4 sets in remaining class time:
3 Clean Pulls (at or a bit heavier than your last set of WOD A)
5 Seated tall box jumps (Tall but safe height)
8-10 Seated double DB Arnold press
CLEAN PULL X 3
