DATE – Sunday


Warm-up: Dynamic


Mobility: Hip + front rack + overhead


WOD A) Build to a heavy 3-Position Clean (Hi-Hang – shoulders even with or slightly behind bar, bar in contact with pelvis / Hang – just above knee / Low-Hang – 2″ off the floor) (20 mins)


WOD B)  6 x 1.1.1. (Push press, Push Jerk, Split Jerk)

Rest 60-90s between sets (15 mins)


WOD C) Rowing Intervals: (20 min)

Max meters rowed in 1 min x 5

(Rest 3 min between efforts)