WARM UP

Empty Bar Warm-Up x 3 Rounds:

• 2 clean pull
• 2 power clean
• 2 push jerk
• rest 1:00

MOBILITY

:90/90 smr lats
1:00/1:00 banded front rack stretch
1:00 tactical frog

STRENGTH

A. Series – 4 Rounds:

3-3-3-3 press in split
rest :90

B. Complex of:

Clean Pull + Power Clean (pause at knees) + push jerk
x2(2-1-2)
x3(1-1-2)
rest 2:00

WOD

4 RFT

• 16 split jumps
• 8 devils press
• 15 hollow rocks