WARM UP – MOBILITY

4-5 min aerobic / joint warm-up

Pre-squat hip openers, banded front rack and overhead stretch

Tech/Warm-up: Front squat, 3 position clean, and split jerk

WOD A

3 POSITION CLEAN

Every 2:30 x 6 sets: 3 position clean (Floor, knees, mid-thigh – unbroken complex)

Sets 1-2: 65%

Sets 3-4: 70%

Sets 5-6: 75%

WOD B

JERK X 3

Every 2 min x 5 sets: 3 split jerks

Sets 1-2: 70%

Sets 3-5: 75%

WOD C

CLEAN DEADLIFT X 5

Every 2:30 x 5 sets: Clean Deadlifts

Sets 1-2: 7 @ 100% of 1RM Clean

Sets 3-5: 5 @ 100%

ACCESSORY

3 rounds: rest as needed

15-20 Banded hip thrusts (upper back on a bench, heavy bands around low J-cups, fast and unbroken)

6-8/side Single arm ring rows @3,0,X,1

15-20 Banded face pulls

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