Dynamic Warm Up- Mobility Prepare for:

2 rds of:
2x Deadlifts *(@ 50-60% 1 RM ) or find 1 RM
4x Jumping split lunges (“Explosive High Jump”)
1x HSPU 

A.Strength – Skill: 21min “E3MOM”
3x Deadlift *(@ 50-60% 1 RM
8x Jumping split lunges (4 each leg) “Explosive High Jump”
2x Strict HSPU or strict progression 4x Seated DB strict press
Climb in weight with good mechanics to today’s AHAFA 7×3 sets (Start @ 50-60% 1 RM. Avoid big jumps in lbs.)

B.WOD :10 Min E2MON”
5 Sets of:
20 second sprint of  AAB – Row or Ski -Erg
3x SDLHP 135/95 115/73 95/63
3x Push jerks 

Accessory Work:
5×8 Double KB Hang clean n Jerk  AHAFA
5x 11 Strict T2Bar 

Cool down:
Mobility static holds, foam roll body, walk,row, bike 4-8 min at pace you can hold a conversation


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