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

Front squat / Clean warm-up + tech
Behind the neck press, split press, jerk warm-up + tech
WOD A
PAUSE CLEAN PULL + HANG CLEAN + CLEAN
Pause at the knee for 2-3s sec, the finish the clean pull. Complete a hang clean from mid thigh or just above the knees.
Drop, re-set, and perform a full clean from the floor.
Every 2 min x 8 sets:
1&2: 65-70%
3&4: 70-75%
5&6: 75-80%
7&8: 80-85%
WOD B
BEHIND THE NECK JERK
In 15 min build to a heavy single
WOD C
Complete 3 rounds NFT:
20 x Alternating dumbbell press (Top down hold – 10/arm)
20 x Alternating bent over rows (Top down hold – use KB’s or DB’s)
12-15 x Barbell ab rollouts
OPTIONAL
Crossover Symmetry “Iron Scap”