WARM UP – MOBILITY

1) 5 Sets:

45 secs easy / 15 secs hard on any machine

Dynamic hamstrings & hips

Wrist & front rack openers

BB hang PC & PJ warmup

WOD A

3 HANG POWER CLEANS + 3 PUSH JERKS

E2MOM x 7 sets (14 mins)

3 Hang power cleans + 3 push jerks

– Build as needed across the 7 sets

WOD B

SHOULDER PRESS X 8

E3MOM x 4 Super sets (12 mins)

8-10 BB Shoulder press

8-10 Incline DB or KB rows

8-10 Lateral raises

– Share equipment / row stations where possible

– Weights should be a smooth medium-heavy weight, not rep maxes for each exercise

ACCESSORY

3 Super sets:

12-15 Seated banded low rows

12-15 Rear delt flies

– rest 90 secs –