WARM UP / MOBILITY
3-4 min aerobic warm-up
Dynamic hip and shoulder stretch out and prep
Front Squat / Clean / Press / Jerk warm-up w/ empty barbell

WOD A
CLEAN & JERK
A1: In 17 min build to a heavy single or possible new 1RM Squat Clean + Split Jerk
– Rest 3 min –
Then:
Every 2 min x 4 Sets:
A2: Sets 1&2: 2 Cleans + 2 Jerks @ 80-85% of A1
A3: Sets 3&4: 3 Cleans + 3 Jerks @ 70-75% of A1
– Cleans may be touch and go or a quick drop and repeat. Jerks must be lowered down to the shoulders.

WOD B
ROMANIAN DEADLIFT X 10
Warm-up then hit 3-4 working sets of 10 unbroken reps
(Attempt a little heavier that 2 weeks ago, but make sure form stays tight!)

WOD C
3 rounds NFT:
6/side x Bulgarian Split squats (DB or KB held by side)
15/side x Weighted side bends (DB or KB)
20 x Plate sit-ups (anchored feet)