WARM UP – MOBILITY
3-4 min arerobic warm-up
Dynamic hip and shoulder warm-up + mobility

Front squat / Clean / Jerk warm-up w/ empty barbell
WOD A
POWER CLEAN + HANG CLEAN + CLEAN
You may drop the bar and re-set between the hang clean and full clean
5 min to warm-up to a light/moderate starting weight
Then: Every 90s x 10 sets:
1 x Power Clean + 1 Hang Squat Clean + Clean
– you may drop the bar and re-set between the last 2 reps.
– make small jumps and slowly build to a heavy set in the last couple rounds.
WOD B
BEHIND THE NECK JERK
15 min to build to a heavy single
WOD C
Every 2 min x 9 (3 round of each alternating) (18 mins)
C1: 6/side x Bulgarian Split Squat (Dumbbells or KB’s)
C2: 20 x Banded glute bridge
C3: 100ft/arm single arm overhead KB carry