Warm Up

2 rounds
10 hip bridge walk outs
10/side single leg hip bridges
5 push ups
4 shoulder taps each side
3 yoga push ups


Mobility: Hips
KB leg lift overs x 10/side
KB sumo stance good mornings x 10
Cossack squats with low hanging KB x 5/side
90/90 hip switches x 5/side

Pull up work
warm up: 20 banded face pulls
A. toe assist pull ups 5 sets 3,3,3,2,2
B. accumulate 45 seconds chin over bar hold

Strength: clean & jerk
10:00 EMOM
min 1-5: 2 hang squat cleans + 1 jerk @65-70%
min 6-10: 1 squat clean + 1 jerk @70-80%

WOD
"Shin Guard"
6-9-12
burpee box jump overs 24/20"
clean & jerk 135/95