WARM UP / MOBILITY
3-5 min aerobic warm-up
Dynamic joint warm-up: squat, pull, overhead prep
Clean and Jerk warm-up
WOD A
CLEAN & JERK
A1) In 17 min build to a heavy single or new 1RM Clean and Jerk
– Rest 3 min –
A2) Then every 2 min x 6 sets:
Sets1&2: 1 rep at 90% of A1
Sets 3&4: 2+2 at 80% of A1
Sets 5&6: 3+3 at 70% of A1

Sets 3-6: complete the Cleans first, dropping between reps if needed, then the 2-3 jerks unbroken.
WOD B
ROMANIAN DEADLIFT X 10
BEHIND THE NECK PRESS X 6
Warm-up to working weight on each barbell movement, then Every 90s min x 9 sets (3 rounds each alternating)
B1) Romanian Deadlift x 10
B2) Behind the neck press x 6
B3) “Tucked” Lever pull-ups x 5-7 ‘or’ Strict pull-ups ‘or’ Reverse sit back ring rows
WOD C (Optional Accessory)
2-3 rounds NFT:
20/side x Kettlebell side bends
20 x Dumbbell bicep curls (10/side alternating)
12-15 x Reverse flys (plates or DB’s)