WARM UP – MOBILITY
Dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, front rack, etc.)
Technique & warm-up / primer drills for WOD A.
WOD A
18 min to build slowly to a heavy set of:
1 Clean pull, 1 hang clean, 1 clean
Cleans may be power or squat but a full squat is preferred.
You may drop and re-set between the hang clean and clean
CLEAN PULL, HANG CLEAN, CLEAN
WOD B
3 sets in remaining class time
8-10/side Parallette supported dumbbell rows
8-10/side Half kneeling Arnold press
8-10/side Banded Pallof press + 12-15/side Banded trunk rotations
rest 90s-2min between sets –
ACCESSORY
Crossover Symmetry “Plyo” or “Iron Scap” workout
After every 2 movements complete a set of 10-15 GHD Sit-ups (3-4 sets)
