Warm Up

4 Rounds (60s – slow/45s – medium/30s – faster/15s – fastest)

• Side Shuffle
• Banded Chest
• Air Squat – to – calf raise
• Banded Row

Mobility

• Foam Roll – Low Back Extension w. Arms OH (2 min)
• LAX – Lats (2 min/2 min)
• Active Sampson Stretch (60s)

A. Auxiliary Series – 3 Rounds of:

• 8-10 Shoulder Rotation + Press
• 4 Lengths OH Plate Carry
• 30 Flutter Kicks

B. Jerk Series

• 5/5/3/3/2 BB Jerk
• 8/8 Lateral Wall MB Throw

C. Complex Series

• 5 Cleans
• 4 Squat + Clean
• 3 Clean + Jerk
• 2 Squat Clean + Jerk
• 1 Thruster