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

Front squat / Clean / Split jerk warm-up / technique work

WOD A
HANG CLEAN X 2
Every 2 mins x 7 sets
Sets 1-3: 3 reps @ 60-70%
Sets 4-5: 2 reps @ 75%
Sets 6-7: 2 reps @ 80%

All reps from the hang position just at or above the knee, or from pulling blocks (drop and quick reset between reps allowed on blocks)

WOD B
SPLIT JERK
15 mins to build to a heavy single or 1RM split jerk (from the rack)
then;
Every 2 min x 3 sets:
2 Pause split jerks @~85% of heaviest single (hold the receiving position for 2-3s before recovery)

WOD C
PAUSE FRONT SQUAT X 3
3 sec pause in the bottom of every rep
12 mins to quickly build to a heavy set of 3 pause front squats.
Then;
Every 2 mins x 3 sets:
3 pause front squats @ 90% of your heaviest set.

ACCESSORY
3 rounds: Rest as needed
6-8/side x Half kneeling single arm KB press
8-10/side x Single leg RDL
15-20 x GHD Sit-ups

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