Day#44 (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)

A- 5x squat clean thruster

Skill

Bar muscle up

B-10 minute AMRAP

200m run

7 bar muscle ups

GoFit

Warm up

Gymnastic holds

600m run

Hold the following positions

-Tuck

-Pike

-Hollow

-Straddle

Skill

Movement standards

WOD

4x

1 minute work: 30 seconds rest

-Shuttle run

-Pull ups/ ring row

-TTR