WARM UP – MOBILITY
3-5 mins: Dynamic joint rotations, hip openers, overhead stretch
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3 rounds: at a quick pace:
8 Plate ground to overhead
6 Alt. plate overhead lunges
6 Jumping squat + tuck jump
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Review / Tech: Front squat / Clean / Jerk
WOD A
In 17-20 mins, build to a heavy set of the “Semi Final Barbell Complex”
(When you are done you can move on to your back squats)
SEMIFINAL BARBELL COMPLEX
Complete as an unbroken complex:
3 Cleans (may be power or squat, but must be touch and go)
2 Front squats
1 Jerk / S2OH
WOD B
In remaining class time complete 5 working sets of Back squats. Ideally complete a set every 3 mins, or rest 2-2:30 between sets.
1 x 6 @ 75%
1 x 4 @ 80%
3 x 2 @ 85-90%
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Aim to use the same or similar weight on the 3 x 2 that you used for the 3 x 1 we did on June 10th (measure added for reference)
BACK SQUAT X 2
BACK SQUAT
Optional Conditioning
1,000 METER ROW
1,000 meter row for time
