WARM UP

1 min on each station: rotate through all 4:
Assault bike (60-70%)
Hip circles + Sampson lunges
Row (60-70%)
2-3 x Wallwalk +10-15s Handstand hold

MOBILITY

Pre-squat hip opener lunge sequence
Bench/box shoulder/thoracic opener (2 x 30s)

WOD A

2 Hang Cleans + 1 Jerk

Every 90s x 10 sets (15 mins)
Start at 60-65% of 1RM C+J and slowly build to a heavy set

WOD B

Back Squat X 3

Every 2.5 min x 6 sets (15 min)
1 x 70%
1 x 75%
2 x 80%
2 x 85%

WOD C

3 rounds NFT:
6-8 x Hip extension + GH Raise
20 x Alternating dumbbell presses (opposite DB held overhead – 10/arm)
20 x Banded face pulls