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
Hang full clean
WOD
A-7 minutes to find your 1 rep MAX hang full clean
B-15 minute ping pong the following
3 reps/ 2 reps/ 1 rep
-Clean from floor
-Clean from knees
-Clean from mid thigh
*No measure
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