Sunday, July 18, 2021
WARM UP – MOBILITY
Dynamic warm-up and full body stretch (hip/hamstring, front rack/overhead)
Technique / Review: front squat, power/squat clean, split/push jerks
4-5 mins to warm-up for WOD A
WOD A
POWER CLEAN, FRONT SQUAT, CLEAN
Every 90s x 10 sets:
Power clean + Front squat + Squat clean
- Start light – moderate or ~55-60% of 1RM clean and build as needed to a heavy set.
- You may drop and re-set after the front squat
WOD B
JERK X 2
12 mins to establish a 2RM jerk from the rack.
- You may choose to split jerk or push jerk
ACCESSORY
In remaining class time, work through 3 sets of:
8-10/side Single arm upright rows
8-10/side Single seated Filly press
12-15/side Banded trunk rotations
- rest 60-90s between rounds
