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
10 minute AMRAP
10 strict ring dips to true support
3 squat cleans w/.75 BW m/BW
GoFIt
Dynamic Warm
Up #1
1 mile run/ 2K row
Lunge complex
Inchworm
Dynamic walk
Skill
BD squat cleans
WOD
3x
30:30
20:40
10:50
-Pull ups or ring rows
-DB squat cleans
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