WARM UP – MOBILITY
1) 5 sets: 20 secs easy / 10 secs hard on a machine
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2)
Thoracic, front rack, overhead openers
Hip openers
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3) BB tech:
Muscle clean & push press
Halting clean & jerk
WOD A
E90SECS x 4 sets (6 mins)
5 Muscle cleans + 5 push press
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– Start light and build as needed — this is just a primer though so don’t go too heavy
WOD B
E2.5MOM x 6 sets (15 mins)
2 Halting clean & jerks
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– Build as heavy as technique allows
HALTING CLEAN & JERK X 2
– Pause at knees for 3 secs on both reps
– Complete as 2 singles with approx. 5-10 secs between
ACCESSORY
50′ UNBROKEN SLED DRAG
– In the remaining time in class, establish a heavy/max backwards sled drag the length of the rig (approx. 50-60′)
– Cycle through in groups of 3-4, rest as needed between sets
– Add the 103lb weight of the sled to your total
