Warm Up:
C&J Warmup
PVC Front Rack into 10 PVC Passthroughs, Halos, GMs, Front Squats
6:00 min EMOM
3-Clean Grip RDL +3-Position Clean Pull: Pull to mid shin, then top of the knee, then high hang to pull 3 Power Clean

Mob: Rig-Facing Banded Hip Extension Banded Shoulder Distraction

Strength/Conditioning:
Clean Complex: 1 Power Clean + 2 Front Squats
Build to today's heavy 1+2; 2 de-loads

WOD:
4RFQ:
30% BW in each hand Farmer's Carry Up
5 Box Step-Ups (holding the Farmer's Carry weight, each leg is 1/2)
Farmer's Carry Back

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