Friday (Sole lift/ Pace)

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

Power clean

WOD

A-5x

Power clean

B- For time:

50 Pull ups
40 HSPU

30 TTB

*7 minute time cap