Clean Warm up
Band rack stretch
Bar behind neck
force extension both directions
(Add overhead if
necessary)
Front squats
Clean technique
Hit each drill
for 5 reps in a wave fashion:
Tall Clean
High-Pull
Muscle Clean
Front Squat
Tall Clean
Skill
Double unders
WOD
8x Tabata mash
-Hang power
clean w/95 m/135
-Double unders
GoFIt
KB Warm Up #1
KB around the
world
Russian swing
Double tap
H2H swings
Release
Wall ball
substitute
Skill
KB SDHP
WOD
5x
20:40
-Battle ropes
-KB SDHP
-Shuttle run
-KBS
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