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
The barbell complex
WOD
5x
Clean + C & J
GoFit
KB Warm up #1
KB around the world
Russian swing
Double tap
H2H swings
Release
Wall ball substitute
Skill
KB snatch
WOD
5x
30:30
-KB snatch right arm
-KBS
-KB snatch left arm
-KB squat
-KB squat
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