2 rounds:
20 Mountain climbers
15 Russian KB Swings
10 Goblet squats
10 Ring rows


Banded hip openers (anterior hip + lunge/squat opener)
Banded front rack stretch


Clean X 3

5-7 mins to warm-up, then perform 3 reps every 2.5 min x 5 sets
Working sets should start @65-75% of 1RM and build to a heavy triple
Perform the 3 cleans as: 1.1.1 resting no more that 10s between lifts
Goal is to build technique and consistency across the 3 lifts


Complete 4 rounds for quality:
5 x Deadlifts (Touch and go set – heavy but smooth, shoot for 70-80% of 1RM)
Rest 10-15s
6-8 x Ring or Bar Dips (Weighted if possible)
Rest 10-15s
15 x Unbroken Kettlebell swings (Heavy)
– Rest 90s min between rounds –

WOD C (Optional Mid-Line)

3 rounds NFT:
6-8 GH Raises (@3,1,1,1)
20-30 L-Sit (paralllette or rings)
45-60s Weighted plank