5/1 Day#9

Warm up 

Shoulder Activation #2

GHD prone lateral raise

Banded external rotation

Ring shrugs

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

Muscle ups

WOD

Nasty girls V2

3 Rounds for time of:
50 alternating pistols
7 Muscle-Ups
10 Hang Power Cleans w/115# m/175# 

GoFit

Warm up

Shoulder Activation #2

GHD prone lateral raise

Banded external rotation

Ring shrugs

Skill

MB cleans

WOD

6x

30:30

-Push ups

-TTB

-MB cleans