WARM UP / MOBILITY
3-4 min Aerobic warm-up
Dynamic hip and shoulder stretch and prep

Empty barbell front squat, clean, and jerk warm-up / tech.

WOD A
3 POSITION CLEAN
20 min to build up to a heavy or max set.
Adv athletes: Floor, Low Hang (just above the knees), High hang (upper thigh)
Beg – Int athletes: Complete in reverse order

WOD B
SPLIT JERK
Every 2 min x 8 sets:
Sets 1 & 2: 3 reps (65-75%)
Sets 3 & 4: 2 reps (75-85%)
Sets 5 – 8: 1 rep (85-100%)

WOD C
3 rounds NFT:
8-10 x GH Raises
10 x Double KB or DB Push press + 50ft overhead carry
20 x Banded tricep press downs
15/side x Weighted side bends (heavy KB or DB)