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