WARM UP – MOBILITY

Agility ladder + dynamic

Open up wrists & front rack

BB C&J & FS warmup

WOD A

CLEAN & JERK X 3

In 20 mins, build to ~70-75% of your 1RM C&J, then:

Complete 3-4 sets of 3 C&J’s

– Rest ~5 secs between reps, ~2-3 mins between sets.

– The goal is consistent technique across the 3 reps, not to set a 3RM.

– If you are not newer to lifting or less consistent from the floor then perform 3-5 Hang C&J’s instead.

WOD B

PAUSE FRONT SQUAT X 5

3 sec pause in the bottom of each rep

In the remaining time in class, work through 4 sets of:

5 Pause front squats

– rest 20-30 secs –

6-8 DB Z press

– rest 1:30-2 mins –

– Work in the 55-65% range for FS (position over weight – think perfect catch position for a clean, no rounding forward)

ACCESSORY

2-3 Super sets:

8-10 Bus driver delt raises

12-15 Side delt raises

15-20 Face pulls

– rest 90 secs –

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