WARM UP – MOBILITY
Dynamic joint warm-up and full body stretch (hip, hamstring, squat, front rack, and overhead)
Technique / Barbell warm-ups: Front squat / Clean pulls, Hang clean / Clean, and Push press / Split jerk
WOD A
CLEAN PULL, HANG CLEAN, CLEAN
Every 2 min x 8 sets:
Start at ~55-60% of 1RM Clean and build slowly each set to a heavy set.
WOD B
3 PUSH PRESS + 1 SPLIT JERK
Every 2 min x 5 sets:
3 push press + 1 Split jerk
Build as needed to a heavy set
WOD C
In remaining class time, complete 3-4 supersets of:
8-10 Romanian deadlifts
8-10 Strict toes to bar or straight leg raises
- rest 60-90s between sets –
