WARM UP – MOBILITY

Dynamic running & joint rotations

Hip / Hamstring / Overhead mobility

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

3-4 primer sets w/ light-moderate weight:

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

3 Hang muscle cleans (from the knees)

3 Hang power clean with 2-3s pause in the catch

– rest ~60s between set –

WOD A

POWER CLEAN

20 min to build to a heavy single or 1RM power clean:

Start with 3 x 3, and 3 x 2 touch and go power cleans, then 1, 1, 1… building to a heavy single.

WOD B

2 HALTING CLEAN DEADLIFT + 2 CLEAN PULLS

Clean pull to mid thigh and hold for 2-3s + 2 clean high pulls

In remaining class time work through 3-4 working sets of:

2 haling clean deadlifts + 2 clean pulls (80-90% of A)

20-30 Russian twists

20-30s Weighted hollow hold / hollow flutter kicks (hold plate over shoulders)

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