Dynamic Warm Up- Mobility Prepare for:

A. Strength:
MisFit Complex E2MOM for 10 minutes.
https://www.youtube.com/watch?v=T37rueoaEAQ

5 sets of: 
1x Power Clean +
1x Push jerk +
1x Front Squat +
1x Hang Squat clean +
1x Split Jerk

Climb to today’s Heaviest complex with GOOD Mechanics.

B. WOD:
15-12-9 (6 minutes CAP or less)
Thrusters 95/63 85/55 75/45
Pull ups  ( NO Butterfly on this one save it for another time work “Beat” swing & kip)
5 Minute rest
15-12-9 (6 minutes CAP or less)
Thrusters 95/63 85/55 75/45
Pull ups
* Stimulus Goal is to go “UnBroken choose a weight that fits goal.

Accessory Work:
3 rds of Heavy Dumbell DL “Pick load”
3×3 Strict weighted Pull ups 

Cool down:
Bike,walk or row 3-7 min
Mobility static holds
Leg Wall Stretch Hold 1-2 mins per side
Foam roll

 

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