WARMUP/MOBILITY
Dynamic lower body
KB Shoulder warmup: Halo’s, Presses, Windmills etc.

WOD A complex warmup with light plates
WOD A
Power Clean & Push Press + Power Clean & Push Jerk
A1) 15 mins to establish a max in the complex
*You can drop after the first PC&PP

A2) E2MOM x 5 sets @ 85-90% of A1
WOD B
Segmented Snatch Grip Deadlift x 3
2 sec pause in all 3 positions:
1″ from floor, below knees, above knees
-5 sets of 3 at 90-100% of 1RM Snatch
-Use straps if you have them
-Add a 2″ deficit to your Deadlift if you are experienced
WOD C
3 Rounds:
8-10 Powell Raises @ 3011 tempo
12-15 Purple or Yellow band ext. rotations @ 3011 tempo