WARM UP – MOBILITY
Dynamic joint warm-up and full body stretch (hip, hamstring, squat, front rack)
BB 3 position clean warmup

WOD A
3 POSITION CLEAN
E2MOM x 7 sets:

3 Position clean; high hang, above knees, floor

  • Reps can be squat or power
  • Don’t max-out; 70-80%

WOD B
DEADLIFT
ROMANIAN DEADLIFT X 8
4 Super sets:
8-10 RDL’s (40-50% of 1RM)
8-10 SA KB bent over rows /side

  • Rest 1:30-2 mins –

ACCESSORY
3 Super sets:
10-15 Heels elevated hip thrusts
15-20 Banded good mornings

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