WARM UP – MOBILITY
Big dynamic joint warm-up and stretch out

Front squat, 3 position clean & split jerk warm-up/technique drills

WOD A
3 POSITION CLEAN
Every 2 min x 8 sets: 3 position Clean (High hang, Low hang, Floor)
You may drop and re-set before the last rep.
Start at a light-moderate weight (~60% of 1RM) and build each set as needed.

WOD B
SPLIT JERK
15 min to build to a heavy single paue split jerk
(Pause for 3s in the receiving position before recovery)

WOD C
ROMANIAN DEADLIFT X 10
Every 90s x 12 sets (4 sets of each alternating)
1) 10 Dumbbell Thrusters (heavy but unbroken)
2) 10 Bench supported Chinese Rows @20X2 (use heavy KB’s)
3) 10 Romanian deadlifts (75-85% of 1RM Clean)

ACCESSORY
3 sets: rest as needed
30-40 Banded good mornings
20-30 Banded tricep press downs
45-60s FLR (front plank on low rings)

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