WARM UP / MOBILITY
3-4 min Aerobic warm-up
Dynamic hip and shoulder stretch / prep

Barbell Front squat / Clean / Jerk warm-up + tech
WOD A
CLEAN & JERK
Every 90s x 5 sets: 65, 70, 75, 80, 85% of 1RM,
Rest 2 min, then:
Every 2 min x 5: Build over the 5 sets to a max for today.
WOD B
PUSH PRESS X 5
Warm-up to ~55-60% of 1RM, then
Every 2min x 5 sets: Build as needed to a heavy set of 5
WOD C
3 rounds alternating:
10 x Barbell glute bridge
60s x Banded plank hold

3 rounds alternating:
6-8 x GH Raises
50 x Banded standing crunches