Warm Up
3 Sets
15 Banded Hip Thrust + 20sec Isometric Hold at Top -
8-10 KB Loaded Jefferson Curl Light -
30sec High Knees


Weightlifting
A. 3 position cleans
high hang + hang + ground
B. segmented clean deadlifts
from the ground, pause at the knee, then mid thigh, then stand. Take 3 seconds to descend



WOD
"Tight Rope"

5:00 AMRAP
2-4-6-8-10-12...adding 2 reps per round
alternating DB thrusters or barbell thrusters 95/65 75/55
*30 DUs between each set - or singles, or thai squats, or skaters

Rest 2:00

10-8-6-8-10
low push up hold in seconds
burpees