WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)
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Dowel dislocates, dowel front rack stretch
Barbell warm-up drills and WOD A&B review.
WOD A
A1: Every 90s x 4 sets:
3 Halting muscle cleans (pause for 2-3s at the knees) + 3 Pause front squats + 3 Tall cleans
A2: Every 90s x 4
Sets 1-2: 6-8 x Press from Split Jerk receiving position
Sets 3-6: 3-4 x Tall Jerks (2s hold in landing position)
WOD B
Every 2:30 min x 8 sets: Clean lift off + Clean
Sets 1-4: 2 reps (building 60,65,70,75%)
Sets 5-8: 1 rep (building 75-90%)
CLEAN LIFT OFF + CLEAN X 2
Pause for 2-3s at the knees on each clean lift off, return to the ground and perform one clean. Repeat full sequence for second rep
CLEAN LIFT OFF + CLEAN
Pause for 2-3s at the knees on each clean lift off, return to the ground and perform one clean.
WOD C
In remaining class time build to a heavy single or 1RM split jerk
SPLIT JERK
ACCESSORY
3 sets:
12-15 Double DB/KB Romanian Deadlifts
8-12 Wide grip strict pull-ups (use extra band tension to get some bigger sets in)
12-15 Lateral delt flys (Plates or DB’s)
– rest 90s-2min between sets
