Warm Up
3 Sets
 5 Half Kneeling Single Arm Bottom Up KB Press/arm
20sec Side Plank/ side
30sec Dead Bug- move legs out and back slowly
 
*Move with purpose and focus - build a little weight on your press
 

Hips/shoulders/thoracic spine complex
https://www.instagram.com/p/BqqKZsogYHq/
2 sets of 3 reps of the complex- change your DB weight the second set
2 DB windmills+1 DB single arm ohs + 2 DB single arm press in squat.



Barbell warm up4 sets building load *feel free to squat these if you plan on using a squat clean in the wod

1 rep clean high pull
1 clean pull
1 slow pull power clean (4 seconds to pull to the knees)
1 segmented power clean (pause at the knee, mid-thigh, and pockets)
1 power clean

WOD

7:00 EMOM 1 rep Clean - power or squat

1- @ 50%

2- @55%

3- @60%

4- @65%

5- @70%

6- @75%

7- @80%


then...
E2M 1 rep clean- power or squat

1 @ 84%

1 @88%


then...

5 sets of heavy singles