WARM UP – MOBILITY
Pre-squat hip openers
KB shoulder warmup: windmills, presses & jerks + overhead carries

WOD A
2 HANG CLEANS + 2 JERKS
Perform both cleans before jerks
E2MOM x 5 sets:
2+2 @ 70-80% of 1RM Clean & Jerk
The goal is not to keep building and go to failure today, aim to perform 5 good working sets at a similar weight across. The weight should be challenging but your cleans should be fast and your jerks consistent.

WOD B
CLIFF HANGER
For time:
15-12-9-6-3 Front Squats 185/125lb
2 Rope Climbs each round (10 total)

-Use a weight that is heavy, but something that you will take no more than 2-3 sets first round
-Scale rope climbs to 1, or 8-10 Pullups or Ring Rows

ACCESSORY
(Optional aerobic work)
Row or Bike 30 secs on / 30 secs off for 15-20 mins at a sustainable pace