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
