WARM UP – MOBILITY

Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, front rack etc.)

Barbell clean warm-up and review WOD A

WOD A

Every 2 min x 3 sets: empty barbell – light weights focusing on positioning and technique

3 Halting clean pulls (pause at the knee for 2-3s)

3 Hang muscle clean

3 Pause front squats (hold 2-3s at the bottom)

3 Tall cleans (or high hang cleans as needed)

Stretch anything feeling tight between sets

WOD B

In 20 mins, build to 80-85% of your 1RM clean, then:

Complete 3-4 sets of Clean x 2 (1.1.)

Rest 5-7s between lifts, ~2 mins between working doubles.

Aim for consistency between lifts and sets instead of hitting a 2RM.

CLEAN X 2

WOD C

Warm-up, then complete 4 working sets

3 Clean pulls @ WOB B weight or just above, re-set for each rep

– rest 10-15s

3 Seated tall box jumps 1.1.1 (rest ~5s between jumps)

– rest ~90s between sets

CLEAN PULL X 3

WOD D

In remaining class time, complete 2-3 supersets each:

1) 10 Double KB Deficit Sumo deadlifts (stand on bumper plates to challenge ROM)

+ 15-20 Banded good mornings

– rest 60s –

2) 10 Strict toes to bar / leg raise / knee crunch

+ 15-20 Weighted sit-ups

– rest 60s –

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