WARM UP – MOBILITY
Dynamic joint warm-up and stretch out
Tech / Primer drills w/ empty bar: front squat, clean, split jerk
Review practice WOD A complex
WOD A
CLEAN & JERK X 2
Every 2:30 x 6 sets:
Halting power clean (pause at the knee for 2-3s)
Pause front squat (pause in the bottom for 2-3s)
Pause Split Jerk (Pause in the receiving position for 2-3s before recovery)
– Drop, re-set, rest 5-7s
Squat clean & Split Jerk
—
Build slowly as needed, 60-75% of 1RM
Record complex as a C&J x 2
WOD B
DEADLIFT X 3
Remaining class time to build to a heavy, but not max, set of 3 deadlifts
– mechanics and positioning should not change from rep 1 to rep 3.
– no ‘touch and go’ reps today, re-set and tension for each rep.
– aim for 4-5 heavy sets, rest ~3 min between heavy sets
ACCESSORY
4-5 supersets:
15-20s Parallette L-sit hold
15 Russian KB Swings (heavy but unbroken)
– Rest 60s –
