WARM UP – MOBILITY

Dynamic running & joint rotations

Hip / Hamstring / Overhead mobility

Warm-up/Tech: Clean and Jerk

WOD A

CLEAN & JERK X 2

POWER CLEAN & JERK X 2

Every 2 min x 8 sets: Clean and Jerk x 2

Start at a light-moderate weight and build slowly to a heavy but consistent double.

You may drop and reset between lifts.

You may choose to power clean or squat clean today based on how you’re feeling.

WOD B

PUSH PRESS X 10

In reminder of class time complete 3 working sets of:

10 push press

10-12 barbell bent over rows

12-15 plate overhead sit-ups

20-30 plate Russian twists

– barbells taken from the ground

– minimal rest between movements, rest 90s-2min between rounds.

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