WARM UP – MOBILITY

Dynamic running & joint rotations

Hip / Hamstring / Overhead mobility

Warm-up/Tech: Clean and Jerk and review primer:

3 primer sets w/ light weights:

3 Halting muscle clean (pause at the knee for 2-3s)

3 tall cleans (pause in the receiving position for 2-3s)

3 tall jerks (pause in the receiving position for 2-3s)

4-6 strict presses from split receiving position

– rest ~60s between sets

WOD A

CLEAN PULL + HANG C&J + C&J

Drop & reset after hang c&j

Every 2 mins x 8 sets:

Clean pull, hang clean and jerk, clean and jerk

Start at a light-moderate weight and build slowly to a heavy but quality set.

WOD B

In remaining class time complete 3-4 working sets of:

6-8 /side Half kneeling dumbbell Arnold press

8-10/side Staggered stance KB chainsaw rows

45-60s Weighted plank

– minimal rest between movements, rest 90s-2min between rounds.

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