WARM UP – MOBILITY

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

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

WOD A

HANG CLEAN X 2

SPLIT JERK X 2

5 mins to warm-up both movements, then;

Every 90s x 10 sets: (5 sets of each alternating)

1) 2 Hang squat cleans (low hang, at or just above the knee, unbroken no dropping between reps)

2) 2 Split jerks (from a rack)

Start both movements at ~60-65% of 1RM and build to a heavy double on both movements.

WOD B

FRONT SQUAT X 3

Every 3 min x 5 sets:

Front squat x 3

Set 1: 5 @ 70%

Set 2: 4 @ 75%

Set 3: 3 @ 80%

Set 4: 3 @ 85%

Set 5: 3 @ 85-90% (Go for a 3RM if your feeling good)

Optional Conditioning

3 rounds at a steady pace / for quality:

15/12 Cal Ski

100ft Double KB front rack carry (2 x heavy KB’s)

15/12 Cal Bike

100ft Double KB farmers carry (2 x heavier KB’s)

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