WARMUP/MOBILITY

Dynamic hip openers
Shoulder warmup; thoracic / overhead mobility drills

WOD A

1 Clean + 1 Hang Clean + 1 Jerk

15 mins to build to a max in the complex

WOD B

Pause Front Squat x 3
3 sec pause in the bottom of every rep

E3MOM x 4 sets:
3 Pause front squats (70-80% of 1RM)
4-6 Strict handstand pushups (to your most challenging progression)
12-15 DB Bench press – heavy but UB
*Rest 10-20 secs between exercises

WOD C

1,000 Meter Row
1,000 meter row for time

ACCESSORY

Crossover Plyo