WARM UP – MOBILITY

Dynamic joint warm-up + Banded shoulder warm-ups

Pre-squat hip openers + Overhead stretches

Front Squat / Clean / Jerk warm-up and technique work w/ empty barbell

Review WOD A complex and run through

WOD A

HALTING CLEAN DEADLIFT + HANG CLEAN + CLEAN + JERK

Every 90s x 10 sets:

Start light and build to a heavy set for today.

One 3s pause at just above the knees on the HCDL

You may drop and re-set between the hang clean and the full clean but only 3-5s rest between lifts.

WOD B

PUSH PRESS X 5

Every 3 min x 5 rounds:

5 x Push press (Start moderate and build to a heavy 5) +

10 x Alternating Single leg RDL’s (use an empty bar or light weights)

ACCESSORY

3 rounds:

6-8/leg x Bulgarian Split squats (3,1,1,1)

16-20 x Alternating front + lateral delt raises (use light plates or DB’s)

20 x Weighted or Banded sit-ups (Anchored feet)