WARM UP – MOBILITY
Dynamic joint rotations and stretch out (hips/hamstrings/overhead)
Review/Tech: Clean Pull, Hang clean, Jerk
WOD A
In 20 mins build to a heavy sets of: 1 clean pull, 1 hang clean, 1 jerk.
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Start with 2 sets of: 3+3+3, then 2 sets of: 2+2+2, then continue on to a heavy set of 1+1+1.
Hang squat clean is preferred, but you may scale to hang power clean if needed.
CLEAN PULL, HANG CLEAN, JERK
WOD B
In remaining class time complete 3-4 sets of:
6-8 Split press (strict press from split jerk receiving position
8-10 Romanian deadlifts
12-15/side banded trunk rotations
– rest 90s-2min between sets –
SPLIT PRESS X 6
ROMANIAN DEADLIFT X 8
ACCESSORY
2-3 rounds:
15-20 GHD Sit-ups
16-20 Alt. Front / Side delt raises
– rest 90s between sets
