WARM UP + MOBILITY

Dynamic lengths
Dynamic hip / squat stretch
Push-up + Down dog ladder (1-5 reps)
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Review positions/technique with an empty barbell, then 5-7 min to warm up for WOD A

WOD A

Halting Clean Deadlift + Hang Clean + Clean
Pause for 2s @ mid shin, knee caps, mid thigh on the clean deadlift.
Perform a Hang clean from above the knees, re-set/drop and perform a full clean

Every 2 min x 8 sets:
Sets 1-2 @ 65-70%
Sets 3-4 @ 70-75%
Sets 5-6 @ 75-80%
Sets 7-8 @ 80-85%

WOD B

Power Clean + Push Up Ladder
Complete AMRAP in 7 min of:
3-6-9-12-15… etc.
Power Cleans (155/105lbs)
Push-up
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Score = last completed round # + extra completed reps.

Rest 3 min – At 10 min on a running clock start B2:

Front Squat + Burpee Over Bar
Complete for time:
15-12-9-6-3 Reps of:
Front Squat (155/105lbs)
Burpee over the bar