WARM UP – MOBILITY

Dynamic joint warm-up and full body stretch (hips, squat, thoracic, overhead)

Empty barbell warm-up/tech: Front squat, Power clean, Squat clean, and Split Jerk

WOD A

POWER CLEAN & JERK + CLEAN & JERK

Every 2 min x 6 sets:

Power Clean & Jerk + Squat Clean & Jerk

(you may drop and re-set/rest 5-7s between lifts)

Sets 1-2: 75% of 1RM C&J

Sets 3-4: 80%

Sets 5-6: 85%

WOD B

FRONT SQUAT X 3

Every 3 min x 5 sets: (15 mins)

Set 1: 5 @ 70%

Set 2: 4 @ 75%

Set 3: 3 @ 80%

Set 4: 3 @ 85%

Set 5: 3 @ 90%

Optional Conditioning

Row 500m x 3-5 sets @ 80-85% effort

Rest 2 min between sets, aim for a consistent time each set.

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