Clean Warm up
Band rack stretch
Banded overhead shoulder circles + band pull aparts
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
Complex
WOD
20 minute AMRAP
2 deadlift
2 full clean
2 front squat
2 jerk
(W/125 m/185)
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