WARM UP – MOBILITY
Dynamic running & joint rotations
Hip / Hamstring / Overhead mobility
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Warm-up/Tech: Clean and Jerk and review primer:
3-4 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)
