WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, thoracic, overhead etc.)
Barbell warm-up & WOD A review
WOD A
Every 2 mins x 4 sets:
3 Halting muscle cleans (pause at the knee cap on each rep)
3 Tall Cleans
3 Tall jerks
—
Build from empty bar to light-moderate weights as needed
WOD B
Every 2:30 x 6 sets:
Complete as an unbroken complex:
1 Segmented clean deadlift
1 Clean pull
1 Clean & Jerk
*Segmented Clean DL + Clean Pull + Clean + Jerk*
– Segmented DL: 2 sec pause just off floor, knees, high hang
WOD C
In remaining class time complete: 3 working sets of:
8-10 Romanian deadlifts (moderate to heavy weight across)
8-10/side Bench supported single arm KB/DB Rows (heavier than last week)
12-15 Seated wide elbow dumbbell shoulder press
– rest 45-60s between movements as needed
*Romanian Deadlift x 8*
