WARM UP – MOBILITY
Dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)
Hang clean & Jerk technique and primer drills
WOD A
17 min to build to a heavy set, or work on technique:
2 hang squat cleans + 2 jerks (split or push)
2 HANG CLEANS + 2 JERKS
Perform both cleans before jerks
WOD B
In remaining class time, complete 4-5 sets of:
2 halting clean deadlifts + 2 clean pulls
– rest 60-90s
4 Push press
– rest 60-90s
—
Build to a heavy but consistent set of each movement.
Partner up and start on either movement
2 HALTING CLEAN DEADLIFT + 2 CLEAN PULLS
Clean pull to mid thigh and hold for 2-3s + 2 clean high pulls
PUSH PRESS X 4
ACCESSORY
2-3 sets: rest as needed
200ft double KB carry (1 overhead / 1 front rack) 100ft each way
20-30 Band pull aparts
15-20 GHD Sit-ups (or weighted anchored ab-mat sit-ups)
– rest 90s-2min
