WARMUP/MOBILITY

5 mins running warmup & dynamic hip openers

2 Rounds:
8-10 Medball cleans
8-10 Wallballs
8-10 Ring Rows
8-10 GHD Hip extensions
*Start on any exercise

WOD A

Clean x 3

3 T&G (squat) Cleans EMOM x 10 mins @ 70-75% of 1RM clean across. Add weight in the first set or two if you start too light but the goal is consistency across all sets at a moderate-heavy weight.

WOD B

Front Squat x 5

In 20-25 mins build to a heavy or new 5RM Front Squat, then drop down to 90% and hit 3 more working sets of 5 reps.

Accessory

3 Rounds:
8 DB Bulgarian Split Squats per leg @ 31X0
8 Cuban Rotations @ 4020 tempo