WARM UP – MOBILITY
Dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, front rack, overhead etc.)
Front squat / Clean / Jerk technique & warm-ups
Review primers w/ empty barbell
WOD A
In ~10 min complete 3 sets of each C&J primer:
1) 3 sets of:
2 Halting clean deadlift (pause at mid shin, knee cap, high hang)
2 Low hang muscle cleans (from at or just below the knee)
2 Pause front squats (2-3s in the bottom)
2 Tall cleans
2) 3 sets of:
2 Dip and hold (2-3s)
2 Push press
3-4 Tall jerks w/ 2-3s in the landing position
start empty bar or very light and build slowly as needed.
WOD B
CLEAN & JERK
20 mins to find a 1RM Clean and Jerk
WOD C
In remaining class time work through 3-4 sets of
3 Clean pulls @ or just above your WOD B weight
8-10 Jumping squats (BW or light BB on back)
15-20 Banded low rows
- rest 60-90s between sets
