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
Squat clean thruster
WOD
A- 5x
Squat clean thruster
B- Firecracker!
3 rounds of time:
50 double unders
20 CTB pull ups
*7 minute time cap
GoFit
Warm up
Agility complex
800m run
2 rounds of:
5m - 10m -
15m
-Forward/
backward
-Shuffle
-Carioca
-Sprinting
-*10m broad
jumps*
Skill
Movement standards
WOD
5x
30:30
-Battle ropes
-TTB
-Burpees
-Box jumps
-Box jumps
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