Warm up
3 sets
15 banded hip thrusts + 20 second isometric hold
8-10 KB/DB loaded Jefferson curls- light
30 seconds high knees in place
30 seconds skaters

Mobility
wrist stretches
table top hold x 30 seconds
deep squat walk out to push up x 5
3/side perfect stretch walk

Primer
5 sets
2 hang power cleans + 1 jerk
suggested percentages: 45/50/55/60/60



WOD

Heavy Day
Power clean & jerk
3-3-2-2-1-1-1-1-1

suggested percentages: 60/65/70/75/80+% for all the singles


Killer Core Set
2- 3 sets
tall plank to elbows x 8 each side
tall plank knee to elbow x 8/side
tall plank hold 10 seconds
rest 30 seconds
hollow flutter kicks x 20/side
tuck ups x 8
bent knee hollow hold x 10 seconds
rest 60 seconds