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 –

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