WARM UP – MOBILITY

Laps + dynamic

Bench front rack stretch

Wrist stretches

3 Sets at a fast pace:

6 Plate GTO

6 Plate thrusters

6 Broad jumps

WOD A

PAUSE CLEAN + PAUSE HANG CLEAN + PUSH PRESS + JERK

Pause just above knees for 3 secs

– 20 mins to work technique / build to a heavy set in the complex

– Build over approx. 6-8 sets, looking for 2-3 heavy sets at the end

– Rest 1-2 mins on lighter sets, 2-3+ mins on heaviest sets

WOD B

BACK SQUAT

PAUSE BACK SQUAT X 3

– In the remaining time in class, work through 5-6 sets of:

– 3 Pause back squats (3 secs on tension at the bottom)

– Build as needed, building 70-80% of 1RM as the target

ACCESSORY

3 Sets, easy pace:

8-10 Bulgarian split squats /side

8-10 SA DB upright rows /side

– Hold DB’s by sides for split squats

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