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
Muscle ups
WOD
CrossFit Open WOD 14.4
14 minute AMRAP 60 Calorie Row
50 TTB
40 Wall-Ball Shots w/14 m/20
30 Cleans w/95 m/135
20 Muscle-ups
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