WARM UP / MOBILITY
3-4 min Aerobic warm-up
Dynamic joint warm-up / stretch

Front squat / Clean / Press / Jerk barbell warm-up
WOD A
CLEAN & JERK
17 min to build to a heavy single or new 1RM
— Rest 3 min —
Every 2 min x 7
3 set of: 1 C&J @ 90% of weight achieved in A
– Rest a 2 min segment –
3 sets of: 2 Cleans + 2 Jerks @ 80% of weight achieved in A
(You may drop between the 2 cleans)
WOD B
PUSH PRESS X 3
EMOM x 10:
B1) Push Press x 3
B3) Seated tall box jump x 5
WOD C
FRONT RACK LUNGE X 10
Every 90s x 10:
C1: Front rack lunge x 10 (5/leg – step back)
C2: Dumbbell bicep curls x 8-10/arm
Accessory / Optional
3 rounds NFT:
12-15 x Weighted hip extensions
8-10 x Strict toes to bar
45s/side – Side plank