Thursday (Loading/ Pacing)

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