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
