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 3 sets:
3 Halting muscle cleans (pause at the knee cap on each rep)
3 Position power clean (High hang, knee cap, mid shin/floor)
3 Pause spit jerks (Hold the bottom of the dip, and receiving position for 2-3s)
—
Build from empty bar to light-moderate weights as needed
WOD B
Every 2:30 min x 6 sets:
*Power clean & Jerk complex*
Halting clean pull, Hang power clean & Jerk, Power clean & Jerk
– you may drop and reset before reps
– pause at the knee for 2-3s on the HCP.
WOD C
In remaining class time establish a max effort box jump.
(Static 2 foot jump and land in control on the box)
Between efforts, complete 3 sets of:
8/side Bench supported single arm KB/DB Rows @3,0,X,1
10-12 Seated wide elbow dumbbell shoulder press
– rest as needed between movements
*Max height box jump*
Must be a two foot jump and land (no step in)
