011321

Warm-up:
10 Leg swings
5 Deep squat complex
10 Muscle clean
5 Push press
30 Jumping Jax
5 Burpee
5 Up/down dog
6 C&J
5 Lat pull
5 Knee raise
5 T2B

WOD:
A) 7 minutes to build to a heavy Power Clean & Jerk

B) “Open WOD 13.4”
AMRAP in 7 minutes
3 Clean-and-Jerks (135/95 lb)
3 Toes-to-Bars
6 Clean-and-Jerks (135/95 lb)
6 Toes-to-Bars
9 Clean-and-Jerks (135/95 lb)
9 Toes-to-Bars
12 Clean-and-Jerks (135/95 lb)
12 Toes-to-Bars…
Continue to add 3 reps of C&J and T2B until 7 minutes is up.
* Load should be no heavier than 65% of part A.

Home WOD/Zoom:
A) EMOM x 7
1 Wall walk up
2 Broad jump
1 DB Clean and Jerk

B) Same as above.
Use DB on Clean and jerk (you can do push press instead of jerk)
Sub 2-for-1 V-up for T2B

Mobility:
1:00 Seated twist
:45 Archer