WARM UP – MOBILITY
3-4 mins running / dynamic

2 Rounds:
6-8 Bulgarian Split Squats per leg
8-12 GHD Hip Extensions
8-12 Crossover 90/90’s
WOD A
POWER CLEAN X 3
POWER CLEAN X 2
POWER CLEAN
EMOM x 14 mins (12 sets + 2 mins rest):
Sets 1-4: 3 Power Cleans (ideally T&G)
-Skip 1 min-
Sets 5-8: 2 Power Cleans (ideally T&G)
-Skip 1 min-
Sets 9-12: 1 Power Clean
-Start at something that is a manageable set of 3 (60-70%) and increase each set to build to a heavy or max triple by set 4, repeat with doubles and singles
Record your heaviest weight in all 3.
WOD B
3/6 FRONT SQUAT/BACK SQUAT
Choose option 1 or 2:

1) 5 sets: 3 Front Squats, followed immediately by 6 Back Squats @ 94% of Monday’s weight. If you didn’t do Monday squats: 5 sets of: 3/6 @ 90% of 1RM Front Squat.

2) If your legs are not recovered from Monday do: 4-5 sets of 5 Front Squats reps @ 65-70% of 1RM

Rest approx. 3 mins between sets
ACCESSORY
Roll quads / glutes
2-3 Rounds, 2 mins stretch per side:
Couch stretch
Pigeon
Straddle