WARM UP – MOBILITY

Dynamic joint warm-up + stretch (green band: overhead, front rack, P-chain floss)

Review deadlift, hang power clean, push jerk with empty barbell + give 5 mins to warm-up for DT.

WOD A

DT

Complete 5 rounds for time:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Rx: 155/105

15 min time CAP

WOD B

Every 3 min x 6 (3 supersets of each, 18 mins total)

Sets 1-3:

10-12 Dumbbell bench press

8-12 Strict pull-ups (pronated grip – could be 1 or 2 quick sets as needed)

Sets 4-6:

8-12 Static bar dips

10-12/side Staggered stance bent over rows (KB or DB)

(complete movements back to back then rest remainder of the 3 mins)

ACCESSORY

3-5 Rounds: “Durante Core”

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10s second Hollow Hold

– 1 minute rest

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