PreHab: Banded Shoulder Prep, Plank Variations

Warm-up: Turkish Get-ups, Weighted Carry Variations, KB Press

Specific: Clean Complex, Press Complex

Strength: 5×1 Jerk (Push or Split)

WOD: 

Rx: 5x
5 Hang Power Clean @80%
5 Jerk
200′ Farmer Carry

Option 1: 5x
5 Hang Power Clean @70%
5 Jerk
200′ Farmer Carry

Option 2: 5x
5 Hang Power Clean
5 Push Press
100′ Farmer Carry