Warm Up
Firehouse jog then
10min hip/shoulder prep
Skill Clean and Jerk
Accessory lifting progression complete each lift cycling before advancing 6 min cap per cycle *muscle memory*
Stay lite until last cycle finish at WOD wgt
Hang Shrug + Hang Clean 5×3
Pwr Clean + Pwr Jerk 4×3 from floor
Clean +jerk 5×2 work to WOD wgt
WOD ft
2-4-6-8-6-4-2
C/J 135/95
T2B