WARM UP / MOBILITY
Big dynamic joint warm-up:
Banded Hip Openers / Shoulder stretch out

Front Squat + Clean + Jerk warm-up / tech
WOD A
CLEAN & JERK X 3
Complete 5 sets of 3 x Clean and Jerk (1.1.1) – Rest 5-10s between lifts (2:30-3 min between sets.
Aim for all sets to be working triples, build as needed likely between 70-85% of 1RM.
Avoid going to absolute failure today, work on perfecting mechanics and consistency across all 3 lifts and all sets. (20-25 min as needed)
WOD B
CLEAN PULL
B1: Take 4-5 attempts and build to a heavy single. Aim for 110-115% of your 1RM Clean
Then;
B2: 2 sets of doubles @ 85-90% of B1
B3: 2 sets of triples @ 80-85% of B1
WOD C
Every 90s x 9 sets (3 rounds each)
C1) Behind the neck Split press x 6-8 (don’t max out, keep bar speed smooth and body position/mechanics perfect)
C2) Dumbbell Renegade rows x 10-12 alternating
C3) Bulgarian Split Squat x 4-5/leg (weighted @3,1,1,1)
OPTIONAL
2-3 rounds: Rest as needed
30-40 Banded good mornings
15-20 GHD Sit-ups
+ Once through Crossover Symmetry “Plyo”