Warm Up
Short lap, then EMOM 6 mins
3 Hang Clean and Push Jerk w/ 2 sec pause in bottom of jerk
3 Superman OR situp to straddle
3 Kipping Pull Up

MOB
Your choice

WOD
A.
Every 3 minutes, for 15 minutes (5 sets):
Full Squat Clean + 2 Front Squats + Jerk

*Sets 1-3 = 1 rep @ 75-80% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 80-85%

B.
Every 3 minutes, for 15 minutes (5 sets):
Enderton Front Squat Complex x 1 rep
(1st rep = 3 second pause at the bottom, 2nd rep = double bounce in bottom, 3rd rep = regular front squat. These 3 make up 1 rep of the complex)

Build in weight across the 5 sets - GO HEAVY!

C.
Every minute, on the minute, for 18 minutes (6 sets of each):
Minute 1: 12/10 Cals on Rower
Minute 2: 20 Wall Ball Shots (20/14 lbs)
Minute 3: 15/12 Pull-Ups
**scale as required to finish with 15-20 seconds of rest per minute

D.
Accessory work (do individually - not superset - but can be done in any order)
3x12 GHD Hip Ext
3x10/side DB Front Lateral
3x10/side DB Side Lateral

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