WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, thoracic, overhead etc.)
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Barbell warm-up & Clean & Jerk technique and primer drills (coaches choice)
WOD A
20 mins to build and establish a heavy single or new 1RM Clean & Jerk
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Ideally a squat clean and split jerk, but other variations are allowed.
*Clean & Jerk x 1*
WOD B
Every 2:30 min x 4 sets:
1 Clean + 3 Jerks @70-80% of today’s max
Build confidence and quality reps at a sub maximal load.
Focus here is on the jerks, keep these reps crisp and quality technique, adjust weight as needed.
*1 Clean + 3 Jerks*
WOD C
Every 2 min x 5 sets:
1 Halting clean deadlift + 2 Clean pulls
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Lower and reset between each lift
Start at WOD B final weight and build each set as needed to 100%+ of max clean
*1 Halting clean deadlift + 2 Clean pulls*
Pause mid shin, knee cap, mid thigh on the first rep
WOD D
In remaining class time, complete 3 sets of:
8-10 Seated wide elbow dumbbell shoulder press
8-10/arm Staggered stance bent over KB rows
20-30s/side Copenhagen plank hold
