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

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