WARM UP – MOBILITY
Dynamic joint rotation warm-up + full body stretch (Squat, Hamstring, Front rack/overhead)
Empty barbell warm-up/review: Deadlift / Power Clean / Front squat / Squat clean / Jerk
Warm-up C&J complex for WOD A
WOD A
Every 2:30 x 6 sets: (65-75% of 1RM C&J)
Power Clean, Front squat, Pause Jerk + Clean & Jerk
POWER CLEAN, FRONT SQUAT, PAUSE JERK, CLEAN & JERK
Hold the split jerk receiving position for 3s before recovery on the first rep.
You may drop and re-set after the pause jerk before the full clean and jerk.
WOD B
In remaining class time work through 4-5 sets of:
4 Deadlifts @70-80% building as needed (can be touch and go, or quick re-set for each rep)
Kettlebell complex/side: 5 KB Snatch + 6-8 KB push press + 80-100ft OH Carry (then repeat on the other side)
– Rest ~2 mins between sets
—
DL’s slightly heavier that the 6’s we did last week (measure added for reference)
KB work on technique and OH stability
DEADLIFT X 4
Optional Conditioning
SKI ERG & BURPEE EMOM
Complete for time:
100/75 Ski Erg calories
EMOM, including the first, complete 5 burpees before continuing with your ski
(If you are not fast at burpees, scale to 3-4 reps)
