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 –
