WARM UP – MOBILITY
Dynamic running & joint rotations
Hip / Hamstring / Overhead mobility
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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.
