WARM UP – MOBILITY

1) 7-8 mins full body dynamic warmup

2) BB warmup for WOD A complex

WOD A

3-POSITION POWER CLEAN + 6 FRONT SQUATS

High hang – Knees – Floor

*You may drop and reset for floor rep

E3MOM x 5 sets:

1 set of the clean / front squat complex

– Start light and build as needed. You can build to a medium to heavy weight, but don’t hit failure point

604 At Home:

– Perform the complex with whatever weight(s) you have

WOD B

Alt. EMOM x 10 mins (5 sets of each)

1) 6-8 Sumo deadlifts

2) 15-20 Wallballs

– Medium weights for SD today, challenge yourself but keep reps smooth

604 at home:

– Perform SD with whatever weight(s) you have, bringing reps up if needed

– Sub light thrusters for wallballs

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