WODScreen

WARM UP

30s active hinge
30s/30s banded triceps stretch
30s alt. samson stretch
30s crossed side to side
30s alt. blackburn
—
clean & jerk warm up

HANG MUSCLE CLEAN + MUSCLE CLEAN
3-5 x (1+2) @light

CLEAN PULL + HANG POWER CLEAN FROM ABOVE THE KNEE + POWER CLEAN
2 x (1+1+1) @ 70%
3 x (1+1+1) @ 73%

CLEAN PULL + POWER CLEAN
3 x (3+2) @75%

PAUSE FRONT SQUAT
2 x 5 @ 71%
5 x 2 @ 74%

3 Rounds
10/10 Bird Dog Knees to Ellbox
15/15 Side Plank with Rotation
30s weighted Plank
10/10 KB Gorilla Row