WARM UP / MOBILITY

Quick dynamic hip and shoulder circles
Lunge hip opener + Down dog ect.

Warm-up with empty bar:
5 x Front squat (3s hold in the bottom)
5 x Strict press (3s hold overhead)
5 x Hang power clean (3s hold in catch position)
5 x Push press
– Rest 15-20s –
5 x Power cleans (mid shin)
5 x Push jerks
5 x Hang squat clean + Split Jerk (Hold 3s in split receiving position)
WOD A

Power Clean + Hang Clean + Jerk
Every 90s x 8 sets (12 min + 3-4 min get some weights out)
-Start light and build slowly to a heavy set
WOD B

Back Squat X 15
Warm-up, then complete 2 working sets of 15 back squats.
– Rest 4-5 min between sets to full recovery.
– Use similar weight to your set of 20 last week, or roughly 60-65% of 1RM. Both sets should be unbroken. If the first set was too light, make a SMALL jump up for the second set.
– 12 min to complete warm-ups and both sets.
WOD C

Crazy Eights
Complete AMRAP in 8 min:
8 Wallballs (20/14lb)
8 Burpees