WARM UP – MOBILITY
Dynamic joint warm-up and full body stretch (hip, hamstring, squat, front rack, and overhead)
Technique / Barbell warm-ups: Front squat, power clean, squat clean & split jerk
WOD A
Every 2 min x 8 sets:
Power clean + Front squat, Squat clean
- you may drop an re-set after the front squat
- Start at a light-moderate weight and build slowly to a heavy set
POWER CLEAN, FRONT SQUAT, CLEAN
WOD B
In remaining class time build slowly over 4-5 working sets to a heavy set of 3 split jerks
SPLIT JERK X 3
ACCESSORY
3 rounds at a steady pace:
6-8 Split press (strict shoulder press from split receiving position)
12-15 Banded face pulls
15-20 Plate overhead sit-ups
