Clean Warm up
Band rack stretch
Bar behind neck force extension both directions
(Add overhead if necessary)
Front squats
Clean technique (add jerk if necessary)
Hit each drill for 5 reps without taking a break:
Tall Clean High-Pull
Muscle Clean
Front Squat
Tall Clean
Press in Clean (Front rack Sots press)
Skill
Barbell Complex
#1- Deadlift/ Hang power clean/ Front squat/ Press/ Thruster/
Power jerk
Partner WOD
20 minute Ping pong
(w/95 m/135)
10 deadlifts
8 hang power cleans
6 front squats
6 front squats
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