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)

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