WARM UP – MOBILITY
Dynamic hips / squat prep
Front rack / overhead mobility

Tech Muscle Clean & Split Press
WOD A
Alt. E90SECS x 4 sets of each:
1) 3 Muscle Cleans + 3 Split Press
2) 3 Tall Box Jumps

-Perform all 3 Muscle Cleans first, then take your split stance and perform 3 Split Press
-Keep the weight nice and light, you can add each set or as needed
WOD B
1 CLEAN + 2 JERKS
Perform 1 Clean, followed by 2 Jerks
E2.5MOM x 5 sets @ 60-70% of 1RM
WOD C
HALTING SNATCH PULL X 3
Pause at the knees for 2-3 secs each rep
In 15 mins, build up to and hit 3 sets of triples @ 70-80% of 1RM
ACCESSORY
3-4 Sets:
10-12 DB Chinese Rows
5/5 Crossover Plyo Reverse Flies
30-40 secs Weighted Plank