Day#13 Saturday (General/ Go!)

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)

WOD

Lift up Luke

3x

5 minute AMRAP:

4 Power Cleans, 155# / 105#

24 Double Unders
10 Pull-ups
*Rest 2 minutes