WARM UP – MOBILITY

Dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)

3 primer sets:

1) 3 pos muscle clean + 3 pause front squats+ 3 split press

2) 3 pos power clean + 3 front squats + 3 tall jerks w/ pause in landing

3) 3 pos squat clean w/ pause in receiving + 3 spilt jerks w/ pause in landing

– light-moderate weight – coach led – rest 45-60s between sets

WOD A

17 mins to build to a heavy set or work on technique

3 POSITION CLEAN + 3 JERKS

Perform 1 clean from the high hang, knees, then floor, then 3 jerks (any style)

You may drop and re-set before the full clean from the floor.

WOD B

In remaining class time, build to a heavy but consistent set of each movement.

Partner up and start on either movement

CLEAN PULL X 3

PUSH PRESS X 5

ACCESSORY

3 sets:

12-16 Alt. KB gorilla rows

12-16 Alt dumbbell shoulder press

12-15 GHD Hip extensions + ME Sorensen hold

– rest 90s-2min

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