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 –

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