WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)
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Dowel dislocates, dowel front rack stretch
Barbell warm-up drills and WOD A&B review.
WOD A
A1: Every 90s x 4 sets:
Sets 1-2: 6-8 x Press from Split Jerk receiving position
Sets 3-4: 4-5 x Tall Jerks (2s hold in landing position)
A2: Every 90s x 4 sets:
Sets 1-2: 3 Halting clean pulls (pause at the knee cap) + 3 Hang muscle cleans + 3 Tall cleans
Sets 3-4: 2 + 2 + 2
WOD B
Every 2:30 min x 8 sets: Halting Clean + Pause Jerk
Sets 1-4: 2 reps (1.1. building 60,65,70,75% rest 5-10s between lifts)
Sets 5-8: 1 rep (building 75-90%)
HALTING CLEAN & PAUSE JERK
3s pause at the knees on the clean, 3s hold in the receiving position of the split jerk
WOD C
Every 2:30 minutes x 4 sets:
Clean & Jerk x 2 reps @ 75-80% Across
(Pick a weight that you can hit all lifts with great form and consistency)
CLEAN & JERK X 2
WOD D
3-4 sets in remaining class time:
8-10 Romanian Deadlifts
8-12 Wide grip strict pull-ups (use extra band tension to get some bigger sets in)
12-15 Lateral delt flys (Plates or DB’s)
– rest 90s-2min between sets
ROMANIAN DEADLIFT X 8
