WARM UP – MOBILITY

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

Empty barbell warm-up/tech: Front squat, power clean, Hang squat clean, and split Jerk

WOD A

POWER CLEAN, HANG CLEAN, JERK

Every 2 min x 8 sets:

Power Clean + Hang squat clean + Jerk (complete as a complex)

Sets 1-2: 70% of 1RM C&J

Sets 3-4: 80%

Sets 5-8: 85-90%

WOD B

FRONT SQUAT

Every 3 min x 5 sets: (15 mins)

Set 1: 5 @ 70% of 1RM Front squat

Set 2: 4 @ 75%

Set 3: 3 @ 85%

Set 4: 2 @ 90%

Set 5: 2 @ 95%

Optional Conditioning

EMOM x 10 min: (5 rounds each alternating)

1) 12-15 Wallballs (pick a weight and rep scheme where you can maintain quality, unbroken sets on all 5 rounds)

2) 30-45s elbow plank hold

ACCESSORY

3 rounds: rest as needed

15-20 Banded hip thrust (upper back on a bench, heavy band around low J-cups)

15-20 Knee Banded Goblet squats (red band looped around post and behind you knees)

15-20 V-ups or Tuck-ups