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.
