Warm-up

3Rounds:

 

10 Ball Slams

10 Samson Lunges (5 each side)

15 Good Mornings

 

WOD A)

 

7×1 (Start moderate-heavy and add load as required. Keep form solid on every rep)

1 Rep = Power Clean + Hang Power Clean + Push Jerk

*Rest 60 seconds between sets

 

WOD B)

 

3 sets, not for time, rest 30-40 secs between exercises:

5 Weighted Good Mornings (Add weight as required but focus on PERFECT mechanics)

10-20’ Handstand Walk (practice holds against wall 20-30 secs or free standing holds)

5-7 Strict GH Raises (Add weight if possible)

1-3 Rope Climbs (Scale to ability)

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