WARM UP – MOBILITY

Dynamic joint warm-up and stretch

Blue band glute / squat activations work

Warm-up / Tech: Front squat, 3 position clean, split jerk, and review WOD A complex

WOD A

3 POSITION CLEAN + 1 JERK

Every 3 min x 5 sets:

1 high hang clean, 1 low hang, 1 clean, 1 split jerk

Perform as a complex, no dropping the bar between hang clean and clean.

Start at ~60-65% of 1RM Clean and Jerk and build as needed.

WOD B

BACK SQUAT X 6

Every 4 min x 4 sets:

8, 8, 6, 6, Back squats @3,0,X,1 (Start at ~60,65,70,75%)

Only build if you can maintain ideal tempo, positioning and speed on the way up. Not looking for a 6RM, just some heavy, smooth reps.

BACK SQUAT

Optional Conditioning

10 min EMOM: (5 rounds each, alternating)

1) 12-15 Wallballs

2) 15-20 Russian KB swings

Choose a weight/rep scheme that you can maintain unbroken sets throughout the 5 rounds.

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