WARM UP – MOBILITY
Big dynamic warm-up and stretch
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Clean and Split Jerk technique and primer drills
WOD A
HALTING CLEAN DEADLIFT + HANG CLEAN + CLEAN
Pause for 2s @ mid shin, knee caps, mid thigh on the clean deadlift.
Perform a Hang clean from above the knees, re-set/drop and perform a full clean
Every 2 min x 8 sets:
1 halting clean deadlift, 1 hang clean, 1 clean
Sets 1-4: Building from ~60-75%
Sets 5-8: ~80-85% across (sets should be heavy, but maintaining good positions and technique)
WOD B
SPLIT JERK
Every 90s x 9 sets:
3 x 3, 2, 1 wave loading sets of split jerks:
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 C
FRONT RACK COMPLEX
Complete as an unbroken complex:
2 Pause front squats (3s hold in the bottom position)
2 Front squats (no pause)
6 Front rack lunge steps (step forwards or backwards)
Spend the remaining class time working through 3-4 working sets of the complex.
Build to a heavy but not max set
Rest 2-3min between sets
ACCESSORY
3 rounds for quality: rest as needed
8-10 x GH Raises
15-20 x GHD sit-ups, or weighed anchored sit-ups
100ft double KB or DB overhead walk
