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
Skill
Clean
WOD
Badger
Three Rounds for time of:
30 'Squat' Cleans w/65# m/95#
30 Pull ups
Run 800 meters
30 'Squat' Cleans w/65# m/95#
30 Pull ups
Run 800 meters
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