WARM UP – MOBILITY
(15 mins max)
Running, dynamic lower body warmup
Green band hip stretch: High lunge (anterior hip stretch) + Low lunge (posterior hip stretch – band pulling back and to the side)
Banded front rack stretch

Start 20 min clock and either:
1) Experienced lifters perform 3 sets of the complex with an empty bar/light plates.
2) Newer lifters go through tech in a small group with the coach
WOD A
POWER CLEAN + HANG CLEAN + CLEAN
You may drop the bar and re-set between the hang clean and full clean
20 mins to build to a heavy set of the complex – build SLOWLY, let technique dictate your weight jumps
-If you max out early than continue to perform some sets at 90% of what you worked up to
-If you are newer to lifting then practice the techniques at a manageable weight
WOD B
4/8 FRONT SQUAT/BACK SQUAT
20 mins Squat session – Choose option 1, 2:
1) 4 sets: 4 Front Squats, followed immediately by 8 Back Squats @ 94% of Monday’s weight. If you didn’t do Monday squats: 4 sets of 4/8 @ 80% of 1RM Front Squat.

2) If your legs are tired from Monday: 3-5 sets of 4 reps @ 60-65% of 1RM

Rest approx. 3 mins between sets
ACCESSORY
3 sets:
15-20 GHD Weighted Hip Ext.
2-3 Crossover Iron Scap exercises